Det er ofte en tendens at mange sliter litt med å ha like høy progresjon på bryst øvelsene enn som i de andre pressøvelsene for skuldre og triceps. Det han kommer med her er et tips man kan bruke, som han selv har brukt og har løst problemer for de aller fleste som har slitt på dette området.
Du MÅ ikke være avangsert DC'er for å bruke denne teknikken, men viktig at du gjør akkurat slik det står og at du skjønner hva som står der.
Som han sier, sliter man med brystet så har man sannsynligvis ikke noe særlig brøst fra før av, hvorfor da fortsettet med noe man sliter med å få til å funke, når man heller kan prøve det her?
Dantes opplegg starter her.
I am going to show you how much exercise selection is of an utmost importance.....and Im going to do this in a way thats going to make some of you unhappy for the next 8 weeks but there is a method to the madness.
I would like anyone reading this thread who is on the 2 way split....and feels their chest is lacking to do the following.....and no there are no exceptions because this is my deal and im doing it my way.
Most gyms have the following machine....a cybex pec deck on a very slight incline...I know most of the major gyms out here have it.....not a deep incline one...the very slight incline one that is close to vertical
I want you to throw your regular chest rotation in the garbage and use this machine every single chest day for the next 8 weeks or so....this is your chest exercise.
Will other parts of your chest probably go down a little bit.....yea probably but they will go right back up with muscle memory after I teach you this example---in fact your chest will be much better in about 10-12 weeks when you go back to your regular 3 exercise chest rotation and I bet any money 80% of you will be saying "aint no way im taking that pec deck out of my rotation now....its in there with my smith incline press and my hammer strength flat press (or whatever your third exercise is) now"
Lets Begin:
Put the seat all the way up to the top,
put the notch to hold the arms all the way back (so you have to start at the very beginning--i think its got one notch after 6)...this is for the stretch of the movement and is very important---you arent going to bottom out here so put the notch all the way back for the arms. If you are hitting the rack when you go into your deep stretch, you arent doing it right.
Your pinky and ring finger are on the bottom of the pad (near that corner) the rest of your fingers are on the side of the pad....YOU PRESS THE PADS NOT THE HANDLES--A POWER PRESS OF THE PADS--im going to put a red arrow where your hand should be on the pad on the right so you see what i mean. Im also going to put a red arrow where the notch is to put the arms all the way back to get the full stretch.
Heres how i want reps done.
1)ass back against the pad, sternum held high, chest out, shoulders down and back at the beginning of the movement.
2) YOU NEVER ROUND/ROLL FORWARD THE CHEST WHEN THE REPS GET HARD--YOU ALWAYS KEEP THE CHEST AND STERNUM HIGH.....when the reps get really hard you are going to want to roll forward and press the handles together because it will be the only way you can do it---DONT--thats your last rep if you do---so now you know you cant do the roll forward or you lose the set---good--- a little pressure on your ass
ok this is how i want a rep done--feet flat on floor--and on the stretch you can raise yourself about an inch (and youll see where this will come into play on the tough reps)--what i mean is you can kind of push with your feet and raise yourself about an inch (an inch only) in height on the back pad in the upper body on the negative portion of the movement......dont overthink this--its not going to be much but its going to help you greatly on the tough reps when you get a rhythm.
REP: its back into to full stretch with full air in your lungs, sternum high, head back, and that slight (and i mean slight--i dont mean 4-5 inches--i mean an inch) push with your feet to raise your torse upward and hold the stretch for "one onethousand two one thousand" count then push the handles together with your chest and sternum still held high----you can blow out your air BUT DONT ROLL YOUR CHEST AND TORSO FORWARD TO COMPLETE THE REP---chest and sternum held high!
Thats one rep---as you press the handles together you will automatically drop that inch that you pushed up with your feet and the very slight drop with momentum will give you a lil bit of oomph to complete the rep. When you get to the really tough reps that inch drop/momentum is going to get you 3-5 reps trust me. Those are the grind it out reps and they are golden so get your rhythm down.
First time doing this i want something like 50 pounds for 30 reps straight
(think thats easy? it will be for the first 15, and then the one onethousand, two onethousand pain will kick in and it will get a little more uncomfortable)
And then i want you guys to bump this up 10-15 pounds every week for the next 8 weeks every chest workout
And this is straight setted not rest paused.
Try to be a badass and keep it in the 20-30 rep range.....youll fall out of it but try.....and then at that point try to stay in the 15-20 range....youll fall out of it but try week after week
and then do the same thing for 10-15
id like to see something like this
50x30
65 x 27 next time
80 x 24 next time
95 x 21 next time
110 x 20 next time
125 x 16 next time
125 x 19 next time
140 x 14 next time
etc (and all this above is hypothetical---i want you going to failure here--complete utter failure)
and at that point i will have taught you all a lesson----you will see that you have more muscle mass on your sternum inner pec line than you have ever had previously--and you will do a most muscular in the mirror and see a great deal of thickness in your inner pec area than you ever had previously.....and your going to come to realize how extremely important exercise selection is and doing an exercise that involves an enhanced stretch and then a press in a key mechanical position (sternum high chest high)
and at that point your going to go back and pick 3 rotated exercises for your chest and probably like i said have the pec deck presses in your rotation and really think about the other 2 exercises
Who is up for this --- who is going to be my guinea pig? You dont have a chest anyway what is it going to hurt? Your going to lose 8 weeks of getting nowhere anyway doing it your way right? Try it out and let me prove to you what this stuff is all about.
When you do go back to your regular 3 exercise rotation your going to NOW have inner pec thickness this time along with GAINING BACK your old muscle mass in your chest in ONLY 2 weeks due to muscle memory....so dont worry about it.