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Here's a Quick Chest Exercise to Increase Strength and Build Muscle

June 12, 2012 | Comments: 0 | Views: 232

Honest question. Could your bench be better? Do you want a bigger chest? How about an increase to your overall chest strength?

If this describes you - you're going to love this workout.

I'll admit to you guys, my weaker lift used to be my chest. I hated it. I used to watch "those guys" with envy as they easily threw up 4 plates on a daily basis.

Then something clicked...

I made a commitment to myself. I was going to improve my bench press, I was going to push my limits, no matter what it took.

And guess what - I got stronger. My bench press increased from 165lbs to 225lbs in 8 short weeks. Here's my current stats:

  • Bench Press: 225lbs/3 sets/8 reps
  • Incline Bench: 175lbs/3 sets/8 reps
  • Dumbbell Bench: 95lbs each/3 sets/8 reps
  • Dumbbell Incline: 70lbs each/3 sets/8 reps
  • Dumbbell Flys: 40lbs each/3 sets/8reps

Don't get me wrong, I'm 5'10" and 189lbs - I'm by no means the power-lifter in the picture above. But these are significant gains for someone my size, and I wanted to share with you my favorite chest blowout to increase strength and build muscle.

The Chest Blowout Workout

This workout is not rocket science, it's designed to build strength and finish with a muscle pump. We're going to add super-sets and drop-sets while continuously increasing weight each week.

Starting Points:

  • Take 1-3 min rests between sets.
  • The goal is max weight with proper form.
  • Move up in weight every week, even if it's only 5-10lbs.
  • Ask for a spotter - you'll lift heavier.
  • Don't hurt yourself adding too much weight.
  • Only lift what you can for a full 8 reps.

The Workout:

1. Bench Press

  • 3 sets
  • 70% max - 80% max - 85-90% max
  • 8 reps

2. Incline Bench

  • 3 sets
  • 70% max - 80% max - 85-90% max
  • 8 reps

3. Dumbbell Bench Super

  • Alternate Dumbbell Bench and One Arm Dumbbell Row
  • No rest between exercises - 2min rest between sets
  • 2 sets each
  • 80% max
  • 8 reps each

4. Dumbbell Incline Super

  • Alternate Dumbbell Bench and One Arm Dumbbell Row
  • No rest between exercises - 2min rest between sets
  • 2 sets each
  • 80% max
  • 8 reps

5. Dumbbell Fly Super

  • Alternate Dumbbell Fly and Bent-over Back Fly
  • No rest between exercises - 2min rest between sets
  • 3 sets each
  • 80% max
  • 8 reps

6. Cable Crossover Burnout

  • 3 drop sets - 2min rest between sets
  • Start 80% max, 8 reps
  • Drop to 70% max, 8 reps
  • Drop to 50% max, 8 reps

Add this quick but demanding chest routine into your weekly workout and watch your gains increase drastically. Make sure to push your limits and increase weight resistance every week.

PS: Now get in the gym and crush it!

Phil Novara writes for Workout Strength which focuses on fitness, motivation, and pushing your physical limits.

Source: EzineArticles
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