Drop Set Chest workout
Building a solid chest is something that every man developing their performance should take seriously. A strong chest not only increases self confidence and presence, but helps drastically improve any kind of push or pull exercise that requires shifting serious weight. What’s more, a strong chest will help you develop a stronger back and shoulders as many of the muscle groups making up your upper body work in conjunction. The other great thing is that a strong chest will go a long way in helping you develop your functional strength. Meaning you can perform more push ups, pull ups and even heavy full body movements such as thrusters and dead lifts.
So the benefits are obvious, it’s just often the application… That’s why Fitsational has come up with a fool proof 12 week strategy you can build into your workout schedule to get the chest you crave… And need!
This workout should be performed no more than two times per week and should be part of a balanced workout schedule to ensure maximum results are achieved.
The Secret Trick
The best way to really exhaust the chest muscles quickly (and this works across all areas of the body) is to perform a drop set during the first set of each exercise. This helps pre-exhaust the chest muscles causing them to break down muscle structures further in order to grow. My drop setting weights in a four set drop set and then quickly increasing weight for your remaining sets helps ensure growth and keeps your chest muscles guessing so we strongly recommend you try it out.
Note – The rep protocol is as follows
• Set 1 – Heaviest weight you can perform 6-8 perfect technique reps, instantly drop weight by a quarter and perform 6-8 reps, drop weight by another quarter and perform 6-8 reps, drop weight by another quarter and perform a final 6-8 reps
• Set 2 – Heaviest weight you can perform 8 perfect technique reps
• Set 3 – Heaviest weight you can perform 8 perfect technique reps
• Set 4 – Heaviest weight you can perform 8 perfect technique reps
Barbell Bench Press
Perform the standard bench press by lying flat on a weights bench with a barbell across your chest. Grip the bar with hands shoulder width apart and push the weight directly upwards above your chest – Repeat. This is one repetition.
Incline Dumbbell Press
At a 45 degree incline, lie flat on a weights bench holding dumbbells at chest height horizontally beside you. Extend your arms with palms facing away from you upwards until the two dumbbells meet above your chest – Repeat. This is one repetition.
Incline Dumbbell flies
This time start with the weight directly above your chest, with arms fully extended and palms facing together. Slowly lower the weight sideways down to your sides, ensuring your arms stay fully extended. Lower the weights until your chest is fully expanded before bringing the weight back to the starting position (you may find this arches your lower back slightly) – Repeat. This is one repetition.
The finale – Press ups till failure
A great way to finish off the workout is to perform press ups in sets of 10-20 press ups until you either 1. Hit 100 press ups, or 2. You cannot physically perform another press up. At this stage you know that you have performed a great chest workout that will have your chest muscles developing quickly and efficiently.
Fitsational before anything recommend one important thing. This workout requires a lot of sets using a lot of different weights. Make sure that at all stages you are focusing religiously on your form and technique. You should be aiming to finish every single set of every exercise, if that means dropping the weight to get a set of 8 reps out, make sure you do. Your chest will only grow sufficiently and safely if you work to your body’s own capability, not that of the biggest guy in the gym!