Article Summary
- Bodybuilders workextremely hard to achieve a shredded upper torso.
- Workout like the pros with this chest and bicep workout that is specifically designed to build muscle.
- Tackle bench presses, dumbbell flyes, cable press, and curls in this killer workout.
- Make sure you meet your pre and post-workout nutritional needs by choosing Allmax's professional-grade protien powders and other supplements.
IFBB PRO Killer Chest & Bicep Workout
Train your chest muscles like IFBB Physique Pros Brett Kahn & Chase Savoie! Try this killer chest and arm workouts shot at the Muscle & Strength Gym!Workout Summary:
- Main Goal: Build Muscle
- Workout Type: Single Muscle Group
- Training Level: Intermediate
Workout Description:
Men’s Physique competitors work hard to achieve a shredded upper torsos. If you’ve ever dreamed of looking the same way Chase and Brett look on stage, you have to train like they do in the gym. No clue where to start? Have no fear, because IFBB Pros Brett Kahn and Team AllMax athlete Chase Savoie have you covered. Brett and Chase trained at the Muscle and Strength Headquarters and destroyed a killer chest and biceps workout.Â
Exercise 1: Incline Bench Press
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.
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Exercise 2: Incline Dumbbell Flyes
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.
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Exercise 3: Flat Dumbbell Press
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.
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Exercise 4: Close Grip Cable Press
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.
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Exercise 5: Machine Preacher Curls
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.
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Exercise 6: Cross Body Hammer Curl
To add size to their biceps, the two move on to cross body hammer curls. When doing this bicep workout, it’s important to count out your rep and hitting the total rep count for each arm.Â
The Chest & Bicep Workout:
| Exercise | Sets | Reps |
|---|---|---|
| 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 |
