Taboo no more.
We all want a big chest. There are few things in this world that speaks for themselves like walking into a room with gorilla like pecs. While many of you guys will chalk it up to gear and supplements, the truth is you have to put in the hard work. But even with the intention there, are you maximizing your training to let your hard work show?
Training chest twice a week is a great way to add size, strength, and aesthetics to your upper body, but a lot of builders hit both days on the same note. Training heavy that first day is highly recommended but if you think you can go HAM on the second day you’re in for a rude awakening. It’s called surgery. We’re going to show you how to hit that second chest day off the week with trisets and giant sets that will have your heart racing and muscles twitching in no time.
Hammer strength banded flat chest press (4 sets of 10, rest 15 secs)
Contract for a half of a second at the top of every rep, and limit the range of motion at the bottom of this movement. Really work the top half, because you want to keep as much tension on the pecs as possible.
If you find the exercise to be too rough on the shoulders, try it without the resistance band.
Dumbbell side lateral raise (4 sets of 15, rest 60 seconds).
*Go straight from one exercise to the other for a Giant set.
With this exercise you want to concentrate on being strict in your movements. Put your ego aside and go to lower weights if you have but make sure you keep perfect form for all 15 reps… yes, even the last ones.
Single arm high row – 4 sets of 10, rest 15 seconds – Both sides
You want a full range of motion with a stretch at the top and a slight flexing of the lats and scapular retractors in contracted positions.
Single arm dumbbell row – 3 sets of 10 reps, 15 seconds rest.
Complete this exercise with a full range of motion, giving you a squeeze at the top and a stretch at the bottom, letting your shoulder blade rotate and your rib cage..
Cable Crossover – 3 sets of 10-15 reps, 15 sec rest
Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder join. You can hit different muscles by varying the point in front of you where your arms meet.
Prone-Incline dumbbell rear delt raise – 3 sets of 20, rest 120 secs
This last set will knock your socks off and give you that hurt so good you’re looking for. Remember to keep strict form, locking your core and hips – go through the full range of motion to truly feel the burn, no cheating.
Well there you have it, your second day upper body workout. This should give you the work you need to maximize that raging chest as well as keeping you injury free by being the Ying to the heavy day Yang.