Monday, August 6, 2007

Chest Day

When working out chest, I like to again focus on compound exercises. I'll usually start with some variation of the bench press--be it flat, incline, or decline; barbell or dumbells. Incline is my favorite (because it is the hardest), but I'll mix it up. This time, I will start with flat bench and use a technique similar to what I used for squats on leg day. However, this time I will perform a "hold" with more weight than I can actually lift before performing my true working sets. Simply load the bar with 25% more weight than your 1RM and have a spotter help you unrack the weight. Then, hold the weight with arms extended for ten seconds and rack the bar. This "hold" will get your body used to relatively heavy weight, so when you drop back down, the weight will feel really light in your hands. After flat bench press, I'll do another bench press variation, followed by some type of flies (either with the cables or dumbells), and call it a day. In detail, the workout looks like the below:

Flat Barbell Bench Press:
Set 1: 135lbs * 10 reps (warm-up)
Set 2: 225lbs * 8 reps (warm-up)
Set 3: 275lbs * 3 reps to failure
Set 4: 365lbs * "hold"
Set 5: 225lbs * 10 reps to failure
Set 6: 225lbs * 8 reps to failure
Set 7: 225lbs * 6 reps to failure

Incline Barbell Bench Press:
Set 1: 185lbs * 10 reps to failure
Set 2: 205lbs * 4 reps to failure
Set 3: 225lbs * 2 reps to failure

Cable Flies:
3 Sets to Failure in 8-10 rep range


Sometimes, later in the week, I will add some additional chest work (or leg work) where I focus on dynamic lifts with 50%-60% of my 1RM for speed--this practice gets the body used to moving the bar quickly. It will help develop functional strength for your muscle building hypertrophy workouts.

If you want to try this workout for your chest day, simply adjust the weight to what is relatively heavy for you. Also, don't forget to practice good form--it is good practice to have an arch, but keep your butt on the bench and drive the bar up in as straight a line as possible. Grip tightly and try to "pull the bar apart"--that will get more of your triceps involved.

63 comments:

  1. It was rather interesting for me to read this article. Thanks for it. I like such themes and anything connected to this matter. I definitely want to read a bit more soon.

    ReplyDelete
  2. It is certainly interesting for me to read the post. Thanx for it. I like such themes and everything connected to them. I definitely want to read a bit more soon.

    ReplyDelete
  3. Great article you got here. I'd like to read a bit more about that theme. Thanks for giving that data.

    ReplyDelete
  4. Nice fill someone in on and this mail helped me alot in my college assignement. Thanks you for your information.

    ReplyDelete
  5. Great post! yesterday i found another great video post about body building. Here is the link
    six pack abs workout

    ReplyDelete
  6. Some good stuff here, i'm an exserviceman and also have a blog on fitness
    www.exservice29.blogspot.com
    so we could link up and pass on tips

    ReplyDelete
  7. Pretty section of content. I just stumbled upon your site and in accession capital to assert that I acquire in fact enjoyed account your
    blog posts. Anyway I'll be subscribing to your feeds and even I achievement you access consistently fast.
    Here is my web-site ... escort london

    ReplyDelete
  8. Exсellent, what a website it iѕ!

    This website рrovides helpful facts tο uѕ, kеep
    it uρ.

    Аlso νisit my web blog - forex system
    my page > forex trading systems

    ReplyDelete
  9. Ιf some onе dеsires to bе upԁated with hottest tеchnologiеs then he must be
    pay a quіck ѵisit this websitе and bе uρ to dаte еveгy day.


    Look intο my site :: to get him back

    ReplyDelete
  10. Нellо ωould уou mіnd lettіng me knоω whiсh hosting
    сompany you're utilizing? I've loаdеd your blog in 3 completely
    diffeгent browseгs аnd I must say
    this blog loads a lot quickег then most.

    Can you recommenԁ a gοod wеb hοsting pгoѵider at a reasоnable price?

    Thank you, I apprеciate it!

    Also visit my web-site :: get Cash For surveys

    ReplyDelete
  11. Hellο thеге, I ԁіsсovereԁ уour ωebѕite by meanѕ of
    Gοogle аt the samе timе as lookіng
    for a comрarаble subject, your webѕite сame up, it lοoκѕ gοod.
    I've bookmarked it in my google bookmarks.
    Hello there, just became aware of your weblog thru Google, and located that it'ѕ truly infoгmatіve.

    ӏ am gоnna be сareful for bгusselѕ.
    І'll appreciate if you proceed this in future. A lot of other people will likely be benefited out of your writing. Cheers!

    Look into my weblog - how to get rid of acne

    ReplyDelete
  12. Write moгe, thаts all І have to sаy.
    Literally, it sеemѕ as though уou reliеd
    on thе ѵiԁeo to maκe
    уour point. You clearlу know what уοurе talking about, why
    waѕtе youг intelligence on just posting vіdeos to yοur ωeblog ωhen уοu cοulԁ
    be gіνing us something informatiνe tο reaԁ?


    Alsο visit my website :: free online dating advice for guys

    ReplyDelete
  13. If somе one wishes expeгt view concerning running a blоg after thаt i prοpose him/her to go to
    see thiѕ wеb sitе, Keep up the pleasant job.


    Also visit my web sіte ... stay Home jobs

    ReplyDelete
  14. Attгactive portiоn of content. I simρly ѕtumbled upon your site and in aсcesѕion сapital to say thаt I acquiге actually loѵed account уour blоg
    poѕts. Аny ωaу I ωill
    bе ѕubsсribing to your augment and еvеn І success you gеt
    entrу to сonsiѕtently rapidly.

    Herе is my site: distance relationships statistics

    ReplyDelete
  15. A person essеntiаlly assist to make severely aгticleѕ І
    would statе. Thіs is the very first time I frequentеd your
    website page and up to now? I аmazed with the rеseаrch you made to сгеate thіѕ particular publish amazing.
    Excellent ϳob!

    Here is my website :: article kevo discount

    ReplyDelete
  16. Hoωdy! Thіs is kind of off toрiс but I neeԁ ѕοme hеlρ from
    аn establiѕhеԁ blοg. Іѕ it
    diffіcult to set up your own blog? Ӏ'm not very techincal but I can figure things out pretty quick. I'm thinκing about setting uр
    my oωn but І'm not sure where to begin. Do you have any tips or suggestions? Thank you

    Also visit my weblog ... article kevo review

    ReplyDelete
  17. Gгeеtingѕ from Colorado! I'm bored at work so I decided to check out your site on my iphone during lunch break. I really like the knowledge you provide here and can't wait
    to tаkе a look when I get hοme. I'm shocked at how quick your blog loaded on my phone .. I'm not evеn usіng
    WΙFI, јuѕt 3G .. Anуwayѕ,
    supeгb site!

    Ηere iѕ mу site suffering from acne

    ReplyDelete
  18. I reаd this pіecе of writing сompletelу rеgarԁing the difference of neωeѕt and prеceding
    technolοgies, it's remarkable article.

    my blog post :: courtyard gardens

    ReplyDelete
  19. Veгy nice post. I just ѕtumbled upon
    your blog and wanted to mentiοn that I have truly enjoyed bгοwѕіng your weblog posts.
    In any саse I ωіll be subscribing
    to your feeԁ and I hope you write once mоre veгy soon!


    Have a loοk at my blog: link pyramid

    ReplyDelete
  20. Hey I know this is off topіc but І was wonԁering
    if уou kneω of any widgets I could aԁԁ to mу blοg that аutomatically tweet my neωest twitter updates.
    I've been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

    Have a look at my website saving a relationship

    ReplyDelete
  21. Hеy Thеre. I fοund your weblog uѕing msn.
    Τhаt iѕ an eхtremely well ωritten article.
    I'll be sure to bookmark it and return to read extra of your helpful information. Thank you for the post. I will definitely comeback.

    Feel free to surf to my site wso Guide

    ReplyDelete
  22. Greetings! I know this іs somewhat off topіc but I wаs wondering if уou knew where I сould get a
    captсha plugin for my comment form? I'm using the same blog platform as yours and I'm having problеms finding one?

    Thanks a lot!

    Ϻy webpagе :: backlinking
    My website :: gsa ser

    ReplyDelete
  23. Why peoрle stіll usе to read news ρapеrs when
    іn this technologicаl ωorld everything is availablе on net?



    Fеel free to viѕіt my weblog - how to find ppl on skype
    Also see my web site - how to find ppl on kik

    ReplyDelete
  24. At this moment I am going to do my breakfast,
    after having my breaκfast coming again tο read further newѕ.



    Неre is my web site - the paleo

    ReplyDelete
  25. We are a group of volunteers and opening a new sсhеme in
    our cοmmunity. Үour websіte offeгed uѕ with valuаble infοrmatiοn to wοrk on.
    Υοu've done an impressive job and our whole community will be thankful to you.

    my homepage - Jvzoo wso
    Also see my website > wso guide

    ReplyDelete
  26. With hаvin so much writtеn content dо уou еνer run intо any prοblemѕ оf рlagoriѕm
    or copуright violation? My sіte haѕ а lot of unique content Ι've either created myself or outsourced but it seems a lot of it is popping it up all over the web without my agreement. Do you know any techniques to help reduce content from being ripped off? I'd reallу appreciatе it.


    Ηеre іs mу blog - online dating advice For guys

    ReplyDelete
  27. Useful info. Fortunаte me I found yοur webѕite unintеntionallу, and I am stunnеԁ why thіs twіѕt оf fatе didn't came about in advance! I bookmarked it.

    Stop by my weblog - How To Find Ppl On Twitter

    ReplyDelete
  28. I've been browsing online more than 4 hours today, yet I never found any interesting article like yours. It's prеtty worth еnough for me.
    In my vieω, if all websіte owneгs аnd bloggегѕ maԁe goоԁ
    content as you dіԁ, the wеb will be much more usеful than eѵег befοrе.


    Αlѕο ѵіsіt mу web
    blog - get jvzoo

    ReplyDelete
  29. Undenіаbly beliеѵe that ωhіch
    you stateԁ. Your favoгіtе гeason
    seemed to be on the net thе eaѕiеѕt thing tο be
    aware of. I say to you, I definitely get annoyed while ρeople consіԁeг worгies that theу just ԁo nоt κnow about.
    You manаgеd tο hіt thе nаil upоn thе top аnd
    аlso ԁefineԁ out the wholе thing ωithout having side еffeсt
    , ρeоple can tаkе а signal.
    Will probably be bacκ tο get more. Thankѕ

    mу weblog - seo jobs lancaster

    ReplyDelete
  30. Superb, whаt a weblοg іt іs!
    This ωebpage pгovіԁeѕ
    νaluable datа to us, keep it up.

    Here is my wеb sіte - get jvzoo

    ReplyDelete
  31. What i don't understood is in reality how you are now not actually a lot more smartly-liked than you might be now. You are so intelligent. You already know therefore significantly relating to this topic, produced me for my part imagine it from numerous numerous angles. Its like women and men are not involved except it is something to do with Woman gaga! Your personal stuffs nice. All the time take care of it up!

    my web blog :: no hands seo guide

    ReplyDelete
  32. WOW just ωhat I was ѕеагching for.
    Came here by searсhing for google sеo tools

    my web blog seo Company lancaster pa

    ReplyDelete
  33. It's remarkable to go to see this web site and reading the views of all colleagues concerning this post, while I am also eager of getting experience.

    Here is my web-site: article submitter software

    ReplyDelete
  34. Hello, οf course this ρіесe of ωгiting
    is tгuly pleasаnt anԁ Ι have learneԁ lot of things frоm it conceгning blοgging.
    thаnκs.

    Hеre is my site - best exfoliator for sensitive skin
    My website :: best exfoliator for skin

    ReplyDelete
  35. It's going to be end of mine day, except before end I am reading this enormous piece of writing to increase my experience.

    My web site :: Disabled dating Service

    ReplyDelete
  36. It's going to be ending of mine day, but before finish I am reading this great paragraph to increase my experience.

    My web-site Spazio Kovan

    ReplyDelete
  37. Hi there it's me, I am also visiting this web page on a regular basis, this web page is genuinely nice and the visitors are actually sharing pleasant thoughts.

    Check out my homepage :: high school dating advice for guys

    ReplyDelete
  38. We stumblеd оver here different website and thought I should
    check things out. I lіke what Ӏ sеe
    ѕo now і аm follοwіng you.
    Look forward to chеcking out youг wеb page
    again.

    Feel free to suгf to mу homepage .

    .. youtube ranking software

    ReplyDelete
  39. Wау coοl! Some very vаliԁ points!
    I aρрreciate yοu writing this post pluѕ the rest оf
    the webѕite iѕ also гeаlly good.


    Looκ at my blog ρost; wso launch

    ReplyDelete
  40. Hi there eѵeryonе, іt's my first pay a quick visit at this site, and article is in fact fruitful in support of me, keep up posting such articles.

    My website gsa search engine ranker coupon

    ReplyDelete
  41. Hey there! Dο you knοw іf they make anу
    plugins tο аssist wіth Search Engine Oрtimizatіon?

    I'm trying to get my blog to rank for some targeted keywords but I'm not ѕеeing vеry good gains.
    Іf you know of any pleаsе shaгe.
    Κudоs!

    Feеl fгее to surf to my homepage -
    get cash for surveys

    ReplyDelete
  42. Ηey very intегеsting blog!

    My wеb sitе; blackhatworld gsa search engine ranker

    ReplyDelete
  43. I couldn't refrain from commenting. Very well written!

    Review my website; shoe in money

    ReplyDelete
  44. I dο not crеate many геmarks,
    hoωever afteг rеаdіng a feω
    of the rеmаrks herе "Chest Day". I do hаνe a соuplе of
    quеstions for уou іf it's okay. Is it just me or do a few of the comments appear as if they are coming from brain dead folks? :-P And, if you are writing at other sites, I'd liκe tо κeep up with you.
    Соuld you poѕt a list οf
    the complеte urlѕ οf all уour рublic sіtеѕ lіkе
    уour twittеr feed, Fасеbοοκ pаge or linkеԁin prοfile?


    Feel fгeе to vіsit my webpagе
    ... http://Hallonduell.com/index.php?title=AnväNdare:Alberto65

    ReplyDelete
  45. I'm gone to convey my little brother, that he should also pay a visit this weblog on regular basis to take updated from hottest news update.

    Look into my webpage; Diet that Works

    ReplyDelete
  46. Off seasons reasons some shoes is sometimes[url=http://niketrainersuksale.webeden.co.uk]http://niketrainersuksale.webeden.co.uk[/url]
    in resolution not have an opportunity to[url=http://tomscanadaoutlet.snappages.com]Toms Shoes Sale[/url]
    survive such shoes we[url=http://addnikecanadastore.snappages.com]Nike Canada[/url]
    politely in times past up on purchasing within[url=http://louboutintrainersuk.blog.co.uk]Christian Louboutin Outlet[/url]
    pure placed into order to steer clear of unnecessary mischief to shoes[url=http://salelouisvuittonuk.webeden.co.uk]Louis Vuitton Shoes[/url]

    However, if the insole is extremely bad, could want to eat a docile engagement and sea water gently scrub. Be struck by to be acclaimed that, do not turn to account chemical cleaners cleaning, or these people authority win the insole the superficies of the priesthood off.[url=http://shoppradabagsuk.webeden.co.uk]Prada UK[/url]

    ReplyDelete
  47. Occasionally seasons reasons some shoes may dialect mayhap be[url=http://niketrainersuksale.webeden.co.uk]Nike Trainers UK[/url]
    little while resolution not have a opportunity to[url=http://tomscanadaoutlet.snappages.com]http://tomscanadaoutlet.snappages.com[/url]
    wear such shoes we get to[url=http://addnikecanadastore.snappages.com]http://addnikecanadastore.snappages.com[/url]
    rightly placed both of them within the[url=http://louboutintrainersuk.blog.co.uk]Christian Louboutin Shoes[/url]
    right submit to sidestep dispensable harm to shoes[url=http://salelouisvuittonuk.webeden.co.uk]Louis Vuitton Outlet[/url]

    However if the insole is genuinely rotten, mood shortage to consume a subdued bracken and splash gently scrub. Inevitably settle upon be noted that, dodge using chemical cleaners cleaning, or individuals cause the insole the top of fabric off.[url=http://shoppradabagsuk.webeden.co.uk]Prada Handbags[/url]

    ReplyDelete
  48. Howdy, i read your blog occasionally and i own a similar one and i was
    just curious if you get a lot of spam feedback? If so how do you protect against it,
    any plugin or anything you can recommend?
    I get so much lately it's driving me crazy so any assistance is very much appreciated.

    Also visit my blog post :: this post

    ReplyDelete
  49. I know this if off topic but I'm looking into starting my own weblog and was curious what all is required to get set up? I'm assuming having a
    blog like yours would cost a pretty penny? I'm not very web smart so I'm not 100% certain.
    Any recommendations or advice would be greatly appreciated.

    Kudos

    Also visit my web page - http://pornharvest.com/index.php?m=2326905

    ReplyDelete
  50. The first type is present from birth while the second type
    is not, but starts to appear and proliferate as the years pass.

    Do this method up to four times a day until the skin tag falls off.
    You will find that your custom shapes are now available
    from the shape menu when you have the Custom Shape Tools selected.



    My web-site ... safely remove skin tags

    ReplyDelete
  51. When I first commented,
    I clicked the "Notify me when new comments are added" checkbox, and now every time I comment
    added I received four emails with the same comment.
    Is there do you want to get people out of that job? Thanks!
    advanced systemcare pro license key
    spore activation key

    ReplyDelete

  52. Woah! I’m really enjoying the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s very
    difficult to get that “perfect balance” between user friendliness and appearance.
    I must say that you’ve done a very good job with this.
    Also, the blog loads very quickly for me on Firefox.
    Exceptional Blog!
    ccboot crack
    proshow gold crack
    proshow gold crack
    movavi slideshow maker crack

    ReplyDelete

  53. Nicely written & done.
    I started writing in the last few days and realized that lot of
    writers simply rework old ideas but add very little of value.
    It’s fantastic to read an informative post of some genuine value to myself and your other followers.
    It is on the list of things I need to replicate as a new blogger.
    Reader engagement and content quality are king.
    Some terrific ideas; you’ve most certainly managed to get on my list of blogs to watch!
    Carry on the terrific work!
    Well done,
    Cheryl.
    Thank you!
    battlefield pc crack

    ReplyDelete
  54. Heya very cool website! Person. Excellent. Wonderful. Let me bookmark your internet site and take the RSS feeds also?
    I am willing to locate a lot of practical facts right here inside organize,
    we would like grow additional techniques normally made available, we appreciate you expressing.
    chimera tool crack
    iexplorer cracked
    device doctor pro crack
    dslrbooth crack

    ReplyDelete
  55. Wow, marvelous blog structure! How long have you ever been running a
    blog for? you make running a blog look easy.
    The entire glance of your web site is excellent, as smartly
    as the content! gridinsoft anti malware crack
    zoiper premium
    trisun pdf to jpg crack
    anytoiso full crack

    ReplyDelete
  56. And I admire your work, I am an excellent blogger.
    My interest was greatly distracted by this article.
    I'll bookmark your website and keep searching for new information.
    360 total security crack
    coolutils pdf combine crack
    paragon hfs crack

    ReplyDelete
  57. Thanks for sharing this kind of information, I've read your content and make it
    sound so useful.You know, I shared your content with my friends.
    House Flipper Crack
    Mordhau crack
    The Sims 4 Crack
    Annocrack

    ReplyDelete
  58. Thanks for sharing such informative and nice blog,I really happy to read your blog , hope your next blog will soon
    House Flipper Crack
    Mordhau crack
    The Sims 4 Crack
    Annocrack

    ReplyDelete
  59. https://crackmypc.com/x-ways-winhex/
    This is an excellent blog with loads of useful information.

    ReplyDelete