1)CABLE PECTORAL FLY;
This exercise is necessary for any complete chest! What makes this workout so special is that it targets every angle and muscle fiber of the chest. IF PERFORMED CORRECTLY. There are generally 2 parts to the chest, the top and the bottom known as Pec Major and Pec Minor. With this workout, you can build a perfectly even and balanced chest that you can be proud of.
-As you bring your arms together, in the second portion of the exercise focus on bringing your elbows together.
-A full range of motion is necessary for this exercise.
-Follow the rep and set scheme we have on the next page.
WORKOUT: 4 SETS
SET 1 FOR 20 REPETITIONS
SET 2 FOR 18 REPETITIONS
SET 3 FOR 16 REPETITIONS
SET 4 FOR 14 REPETITIONS
2)YOGA-BALL DUMBBELL PRESS;
This workout isn’t typical at all, you are probably wondering how is it possible. You never see anyone in the gym doing this workout…. The truth is this workout is NOT typical but it isn’t easy either! If it was easy, everyone would do it! With this workout, you need to make sure that you are mentally prepaid because it’s going to target your largest muscle group along with your chest: your core. In order for your body to handle all the stress, a spike in testosterone production will occur. This is a return will help boost your chest growth!
-Allow the yoga ball to sit right under your upper back, making sure that your head or neck is not sitting on the ball. For a clearer image go back to the picture on the previous page.
-There is no need to heavy on this workout, make sure you focus on the rep and set scheme that will be available on the next page.
WORKOUT: 4 SETS
SET 1 FOR 20 REPS
SET 2 FOR 18 REPS
SET 3 FOR 16 REPS
SET 4 FOR 14 REPS
3)BAR-BACK CHEST PRESS
For this portion it is a hybrid, some people usually don’t call a stretch a workout but in this case its going to help you grow your chest into a bigger rounder more developed pair of pecs that will really make an impact on your growth. Typically stretches are responsible for spreading the fascia and the muscle fibers far apart to allow blood, oxygen and other nutrients into the bellies of the muscle! This means more growth.
-When you perform the stretch as you see in the photos take the bar and allow yourself to learn forward slightly. This will allow a deeper stretch in your chest
-This stretch has to be perform before and after your whole entire chest workout. This will allow growth and a healthier chest muscle tissue! Check the photo and the rep and set scheme to understand the movement better.