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Good Chest Workout...
- Thread starter RippedRule
- Start date
Westside's conjugated periodization is another good technique:
Wednesday’s workout is designed to increase the maximal strength of the bench press. The same max effort is used as on Monday, but the exercises are now geared toward bench pressing. Some of these exercises include:
Bench Press: The bench press should be performed with the shoulder blades pulled together and driven into the bench. The elbows should be in a tucked position. The bar should hit you in the lower chest area. The bar must be pushed in a straight line, not back over the face.
Board Press: This is a special max effort exercise designed to help strengthen the lockout of the bench press. It is also very effective in increasing triceps strength. This exercise is performed exactly the same as the bench press except you pause the barbell on a board that is placed on your chest. The boards for this workout will be two, 2 by 4 boards about 12 inches in length. Make sure to pause the barbell on the boards before the ascent
Close-Grip Board Press: This max effort exercise is performed the same as the board press, except your grip will be closer. It is recommended to place one or two fingers on the smooth part of the bar.
Close Grip Incline Press: This is a max effort exercise designed to isolate the upper middle regions of the pectoral minor as well as the triceps. To begin this exercise, lay with your back on an incline bench and grasp the bar with one or two fingers on the smooth part of the bar. Unrack the weight so the arms are fully extended. Lower the barbell with your elbows in a tucked position to the upper chest region. Press the bar back to the starting position.
Floor Press: This is a special max effort exercise designed to help strengthen the midpoint of the bench press. It is also very effective in increasing triceps strength. This exercise is performed exactly the same as the bench press except you lay on the ground instead of a bench. Make sure to pause in the bottom of the movement before the ascent. This exercise has been used with much success at Westside Barbell Club for the past seven years.
The second exercise on Wednesday’s workout is always for the triceps. The triceps are, without a doubt, the most important muscle for bench pressing. The exercises of choice are laying extensions and presses. Save the pushdowns and overhead extensions for pre/rehabilitation work or the beach. Once again, the sets and reps are up to you.
The third movement is for the lats. Against popular belief, if the bar gets stuck on your chest or right off it by 2 or 3 inches, it is your lats holding you back, not your chest. The primary responsibility of the chest muscles is arm adduction, or pulling you arm across your body. This is why the pec deck and crossovers work so well to isolate the chest. Most all pressing is performed by triceps extension and shoulder rotation. Shoulder rotation is the result or the implementation of the muscles of the upper back, known as the rotator cuff muscles. These muscles together with the lats act to stabilize and move the bar through the proper groove, which happens to be a straight line, not a "J" (pushing back toward the rack), as advocated by many. What is the shortest distance between two points, a straight line or a J? The best exercise for the lats are those that work on a horizontal plane. We all bench on a horizontal plane so the lats should be trained the same way. These exercises include any type of rows such as dumbbell rows, barbell rows, and chest-supported rows. After the lats, finish up with some light shoulder work and get out of the gym!
...
Friday’s workout is designed to increase the explosive strength of the squat. This is performed with the utilization of the Dynamic Effort Method. The Dynamic Effort method is simply defined as training with sub-maximal weights in an explosive fashion. This style of training will teach the central nervous system to explode through sticking points. Sticking points are also known as "min-maxes" because this is usually the point where failure sets in and the barbell stops. What we try to achieve with this method is to blast trough the sticking point. You can always knock someone back further with a running start. There is more force generated through acceleration. More acceleration equals more force and therefore, no sticking point! The box squat is always trained on this day using 8 sets of 2 reps with a four-week wave starting with 60% and waving up to 70%. This most important aspect of this movement is the barbell speed, not the percent being used. Start with 60 percent and increase over a four-week period. Increase the weight each week as long as you can maintain the same barbell speed you had with 60%.After the Dynamic effort box squats, follow the same guidelines for supplemental work as on Mondays.
The Sunday workout is for the development of explosive and dynamic bench press strength. Use the same dynamic methods described in the Friday workout. The bench press is trained with 8 sets of 3 reps using aprox 50% of your one-rep max. We also use three different grips when training the bench press and all of them are within the rings.
After the Dynamic Effort bench, follow the same guidelines for supplemental work as on Wednesdays.
...
Sunday: Dynamic Effort Bench Day
Format:
Bench Press: 8 sets of 3 reps using the Dynamic Effort Method.
Supplemental Exercise: Triceps: lying extensions or presses: Sets and reps are up to the lifter.
Accessory Exercise: Lats: any type of rows.
Accessory Exercise: Shoulders and extra triceps.
http://www.extremefitness.com/forum/archive/index.php/t-570.html
Wednesday’s workout is designed to increase the maximal strength of the bench press. The same max effort is used as on Monday, but the exercises are now geared toward bench pressing. Some of these exercises include:
Bench Press: The bench press should be performed with the shoulder blades pulled together and driven into the bench. The elbows should be in a tucked position. The bar should hit you in the lower chest area. The bar must be pushed in a straight line, not back over the face.
Board Press: This is a special max effort exercise designed to help strengthen the lockout of the bench press. It is also very effective in increasing triceps strength. This exercise is performed exactly the same as the bench press except you pause the barbell on a board that is placed on your chest. The boards for this workout will be two, 2 by 4 boards about 12 inches in length. Make sure to pause the barbell on the boards before the ascent
Close-Grip Board Press: This max effort exercise is performed the same as the board press, except your grip will be closer. It is recommended to place one or two fingers on the smooth part of the bar.
Close Grip Incline Press: This is a max effort exercise designed to isolate the upper middle regions of the pectoral minor as well as the triceps. To begin this exercise, lay with your back on an incline bench and grasp the bar with one or two fingers on the smooth part of the bar. Unrack the weight so the arms are fully extended. Lower the barbell with your elbows in a tucked position to the upper chest region. Press the bar back to the starting position.
Floor Press: This is a special max effort exercise designed to help strengthen the midpoint of the bench press. It is also very effective in increasing triceps strength. This exercise is performed exactly the same as the bench press except you lay on the ground instead of a bench. Make sure to pause in the bottom of the movement before the ascent. This exercise has been used with much success at Westside Barbell Club for the past seven years.
The second exercise on Wednesday’s workout is always for the triceps. The triceps are, without a doubt, the most important muscle for bench pressing. The exercises of choice are laying extensions and presses. Save the pushdowns and overhead extensions for pre/rehabilitation work or the beach. Once again, the sets and reps are up to you.
The third movement is for the lats. Against popular belief, if the bar gets stuck on your chest or right off it by 2 or 3 inches, it is your lats holding you back, not your chest. The primary responsibility of the chest muscles is arm adduction, or pulling you arm across your body. This is why the pec deck and crossovers work so well to isolate the chest. Most all pressing is performed by triceps extension and shoulder rotation. Shoulder rotation is the result or the implementation of the muscles of the upper back, known as the rotator cuff muscles. These muscles together with the lats act to stabilize and move the bar through the proper groove, which happens to be a straight line, not a "J" (pushing back toward the rack), as advocated by many. What is the shortest distance between two points, a straight line or a J? The best exercise for the lats are those that work on a horizontal plane. We all bench on a horizontal plane so the lats should be trained the same way. These exercises include any type of rows such as dumbbell rows, barbell rows, and chest-supported rows. After the lats, finish up with some light shoulder work and get out of the gym!
...
Friday’s workout is designed to increase the explosive strength of the squat. This is performed with the utilization of the Dynamic Effort Method. The Dynamic Effort method is simply defined as training with sub-maximal weights in an explosive fashion. This style of training will teach the central nervous system to explode through sticking points. Sticking points are also known as "min-maxes" because this is usually the point where failure sets in and the barbell stops. What we try to achieve with this method is to blast trough the sticking point. You can always knock someone back further with a running start. There is more force generated through acceleration. More acceleration equals more force and therefore, no sticking point! The box squat is always trained on this day using 8 sets of 2 reps with a four-week wave starting with 60% and waving up to 70%. This most important aspect of this movement is the barbell speed, not the percent being used. Start with 60 percent and increase over a four-week period. Increase the weight each week as long as you can maintain the same barbell speed you had with 60%.After the Dynamic effort box squats, follow the same guidelines for supplemental work as on Mondays.
The Sunday workout is for the development of explosive and dynamic bench press strength. Use the same dynamic methods described in the Friday workout. The bench press is trained with 8 sets of 3 reps using aprox 50% of your one-rep max. We also use three different grips when training the bench press and all of them are within the rings.
After the Dynamic Effort bench, follow the same guidelines for supplemental work as on Wednesdays.
...
Sunday: Dynamic Effort Bench Day
Format:
Bench Press: 8 sets of 3 reps using the Dynamic Effort Method.
Supplemental Exercise: Triceps: lying extensions or presses: Sets and reps are up to the lifter.
Accessory Exercise: Lats: any type of rows.
Accessory Exercise: Shoulders and extra triceps.
http://www.extremefitness.com/forum/archive/index.php/t-570.html
yonkers weights
Banned
Hit incline, incline and more incline.
Dumbells, barbells and flyes. Try some cables from time to time too.
Top to bottom and bottom to top cable flyes.
Dumbells, barbells and flyes. Try some cables from time to time too.
Top to bottom and bottom to top cable flyes.
It's interesting to me that so many people are recommending inclines for chest development. I'm not huge in the chest department (as you can see from my avatar) but I tend to be shoulder dominant on the flat bench. Going to an incline only makes this worse.
It isn't until I get a good arch in my back on the flat bench or bench on a 20 degree decline that I feel a pump in my pecs.
It isn't until I get a good arch in my back on the flat bench or bench on a 20 degree decline that I feel a pump in my pecs.
Heavy weighted dips, lean forward more than usual instead of being upright.
