By Martin Ebner
Ahhhhhhhh.... Chest and tricep day. There's just something so oddly satisfying and hardy about it.
Unfortunately for many, it's an area in which so many men struggle to fully develop. What is so important when working your chest or any muscle for that matter is that you keep strict form and concentrate on the full contraction of the muscle. It's so easy to let your triceps and shoulders take the brunt of the work. If you're struggle to concentrate, try closing your eyes when performing the exercises.
Choosing the correct Weight
The One Rep Max (1 RM) is the highest possible weight you could lift on a particular exercise if you only did one repetition. When strength training, you should be lifting a weight that is about 60-80% of this 1 RM. Here’s an easier way to figure it out: Find a weight that you can lift (with proper form) at least 8 times, but no more than 15. As you get stronger, and reach 15 reps, it’s time to increase your weight again. Choose a weight that is challenging enough that you are not able to complete the last couple of reps for the last set/s.
Tempo (Example 3-1-1)
The first number is for the eccentric phase - in other words, when you are lowering the weight or when you are moving in a direction opposite to the muscle contraction. For a squat and a bench press, this would mean lowering the weight. For seated rows, this would mean returning the plates to the stack.
The second number is the pause between the eccentric and concentric phase - for example, in the bench press, a pause as the weight is held stationary just above the chest.
The third number refers to the concentric phase - the contraction. For a bench press, this would be driving the bar upwards. A number of 1 here typically means, "explode" - in other words, you may do it faster than 1 second.
This is my current chest and triceps workout and it's an absolutely beauty!
The workout is designed for absolutely hypertrophy (Muscle growth). If you want your muscles to grow you must push them to the point of failure (When you can no longer perform a a repetition with strict form).
This workout is to be performed once every 5-7 days and is NOT recommended to anyone that has been working out for less that 1 year.
I've included the standard tempos. Feel free to play around with them to find what works best for you.
Push ups (1-0-1)
3 sets of 10 reps
LETS GET SERIOUS!
Flat bench press - medium width grip (3-0-1)
6 sets of 8-12 reps - 90 second rest period between sets
4 sets to failure - 30 seconds rest period between sets
Incline chest press (3-1-2)
5 sets of 8-12 reps - 60 second rest period between sets
4 sets to failure - 30 second rest period between sets
Superset - 60 second rest between sets.
Cable fly (3-0-1)
5 set of 10 reps
Close grip push up
4 sets to failure
Tricep pull down (3-1-2)
5 sets to failure - 60 second rest between sets
10 minute stretch
Good luck gentlemen! Let us at ebylife know how you get on with this.
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