Post by Steve Gardener on Aug 23, 2010 15:40:39 GMT
Here's a simple chest routine I've used on a willing victim with the tips for making the most of it. It was used on a local lad.
Dumbbell flyes, Bench press, chest flex and floor press-ups.
We started with some of the usual all body warm ups and stretches. Once that was done we moved on to the exercise warm ups. So light dumbbell flyes, starting a pre-exhaustion, done as much for a stretch as anything. For the first few reps especially there's not any need to over do it. Barbell bench with just a bar for 20 follows.
Then we stick a plate under the head end of the bench being used to raise it to about 10-15-degrees above horizontal. I also get the subject to raise their chest (as though it's being pulled by a thin wire affixed to the ceiling). This puts it into a better anatomical position.
The bar comes down, pauses for half a second or so and then is pressed at speed to arms length. However, I get Mr X to think of stretching and contracting. I emphasize this by using a reaffirming 'flex' at the top and 'stretch' at the bottom. Of course they MUST actually do this or it's a good waste of hot air.
Back on the flyes with an equal emphasis on stretching but with the hands or bells pushed lightly but firmly together to help with the contraction at the top. The more experienced will eventually be able to elicit the effect without the touch. One can also use a finger or two to touch their chest and encourage them to squeeze their pecs against the pressure. If you try this you'll see very quickly how much more one gets from the movements.
Now, after a mere 3 or so work sets, the chest aches like a BITCH! and yet we've a little way to go. Mr X is now, one hopes, hopping around and rubbing his pecs as though that will help. You can, if you so wish, do some fascia or the more usual stretches at this point to help open the chest up for an even better pump.
Getting them to do either Rader chest pulls (google them) or chest flexes (hands clasped and then you squeeze the pecs into as strong a contraction as you can stand). Take a minute of yet more discomfort and then kneeling press-ups are done to exhaustion (watch you do not face pound the floor when the arms and chest give out). Eat and rest well and return ONLY when fully recovered.
Other exercises and equipment can be used as this is as much about what you get from what's done as it is the exercises themselves.
Done right this all takes, with sips of water and moaning, about 30-40 minutes. If it's done right you will NOT wish to do something else because I'd take that to mean you did not give your all and merely played at training hard. I'll merely up it again the next time we work chest (triple drop sets anyone??).
Dumbbell flyes, Bench press, chest flex and floor press-ups.
We started with some of the usual all body warm ups and stretches. Once that was done we moved on to the exercise warm ups. So light dumbbell flyes, starting a pre-exhaustion, done as much for a stretch as anything. For the first few reps especially there's not any need to over do it. Barbell bench with just a bar for 20 follows.
Then we stick a plate under the head end of the bench being used to raise it to about 10-15-degrees above horizontal. I also get the subject to raise their chest (as though it's being pulled by a thin wire affixed to the ceiling). This puts it into a better anatomical position.
The bar comes down, pauses for half a second or so and then is pressed at speed to arms length. However, I get Mr X to think of stretching and contracting. I emphasize this by using a reaffirming 'flex' at the top and 'stretch' at the bottom. Of course they MUST actually do this or it's a good waste of hot air.
Back on the flyes with an equal emphasis on stretching but with the hands or bells pushed lightly but firmly together to help with the contraction at the top. The more experienced will eventually be able to elicit the effect without the touch. One can also use a finger or two to touch their chest and encourage them to squeeze their pecs against the pressure. If you try this you'll see very quickly how much more one gets from the movements.
Now, after a mere 3 or so work sets, the chest aches like a BITCH! and yet we've a little way to go. Mr X is now, one hopes, hopping around and rubbing his pecs as though that will help. You can, if you so wish, do some fascia or the more usual stretches at this point to help open the chest up for an even better pump.
Getting them to do either Rader chest pulls (google them) or chest flexes (hands clasped and then you squeeze the pecs into as strong a contraction as you can stand). Take a minute of yet more discomfort and then kneeling press-ups are done to exhaustion (watch you do not face pound the floor when the arms and chest give out). Eat and rest well and return ONLY when fully recovered.
Other exercises and equipment can be used as this is as much about what you get from what's done as it is the exercises themselves.
Done right this all takes, with sips of water and moaning, about 30-40 minutes. If it's done right you will NOT wish to do something else because I'd take that to mean you did not give your all and merely played at training hard. I'll merely up it again the next time we work chest (triple drop sets anyone??).
