This routine incorporates the incline press which is great to build a fuller looking chest. If you have shoulder issues you should stay away from this workout since it will be demanding on the shoulder joint. You can use either the incline barbell press or the Hammer strength incline press machine. Start the first set with the most weight possible for 6 reps. The 6th rep should be really difficult if the weight is correct.
1)
Incline barbell press/or Hammer incline strength press machine-1 set at 6 reps
SUPER SET WITH
Flat dumbbell twist press -1 set at 12 reps
*( flat twist press starts off like a traditional press but as you start to press up you want to twist the weight so your palms end up facing your face at the top of the movement. If done right the movement should look like a combo of chest press and chest fly. Make sure to bring the dumbbells together at the top. You will need to use less weight then you would for a regular chest press.
**Rest 90 seconds before doing 1 more set.
2)NOW DROP THE WEIGHT BY ABOUT 2.5-5LBS PER SIDE
Incline barbell press/or Hammer incline strength press machine-1 set at 8 reps
SUPER SET WITH
Flat dumbbell twist press -1 set at 10 reps
**Rest 90 seconds before doing 1 more set.
3) NOW DROP ANOTHER 5 LBS PER SIDE. YOU CAN DROP MORE IF NEED BE.
Incline barbell press/or Hammer incline strength press machine-1 set at 10 reps
SUPER SET WITH
Flat dumbbell twist press -1 set at 8 reps
**Rest 90 seconds before doing 1 more set.
Done. You should have done a total of 6 super set combinations.
This is going on the agenda for tomorrow morning's workout!
ReplyDeleteLet me know how it goes!
ReplyDeletePer my agenda, did it this morning and it kicked my a--! It was a lot harder than I thought. Started at 185lbs bar incline and the 50lb dumbbells on flat bench, then did 175 and 165lbs on barbell and another 50lbs and then 45lbs on the dumbbells. I found the dumbbells really hard to do twisting to have palms facing me.
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