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Brett and Chase workout their upper body doing incline bench presses. Chase finds this exercise to be one of the most important in his chest routine. The upper chest is a lagging body part for a lot of lifters and to look your best on stage, you have to make sure it looks full.
For this chest exercise, Brett emphasizes the importance of keeping only a slight bend in the elbow. It’s easy to over and under bend at the elbow during the exercise, so it is critical to pay attention to your form. To target the muscle slightly differently, the two start off doing 7-8 reps at a 45 degree incline angle. After one of them has hit his reps, the other (spotter) lowers the incline to about a 30 degree angle for the remaining 7-8 repetitions. Brett also mentions to hone in on the eccentric portion of flys. Doing so promotes the breakdown of muscle fibers which leads to a bigger and fuller chest.
Brett shows us that he prefers a light spot from the elbows or wrist when performing dumbbell bench. It’s an exercise where a strong spot can put the lifter in jeopardy of dropping the weight on his/herself.
Brett and Chase move on to the cable pulley machine to do some close grip cable presses. To do this exercise, the guys bring the cables together in an isometric fashion and press up and in. The lift really helps target the inner pec muscle.
Brett and Chase have completed their chest workout and are ready to move on to their bicep workout. When Chase first got to the Muscle & Strength gym he noticed a curl machine he had never seen before and wanted to try it out. The machine allows the two guys to sit low enough where their elbow is flat against the pad, allowing them to really focus on squeezing the bicep during the concentric portion of the lift.
|1. Incline Bench Press||4||8-12|
|2. Incline Dumbbell Flyes*||4||14-16|
|3. Flat Dumbbell Chest Press||4||8-12|
|4. Close Grip Cable Press||4||12-15|
|5. Machine Preacher Curls||4||12-15|
|6. Cross Body Hammer Curls||4||10-12|
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