How to Build Strong Chiseled Chest with Partial Reps
#1 Trick To Get Ripped:
Yo, what up guys,
It’s Mike again and today we’r going to be doing some CHEST and we’ll hittin’ some “partial reps.” Pay attention to this one today, it’s routines just like this one that will get you an advantage over those around you so that you can reach your goals FASTER and finally have the body you’ve been working so hard to get.
One thing I’ve noticed about myself, is that my shoulders are really strong and tend to take over when I’m doing my chest exercises and this causes my chest to not develop as fast as my shoulders and triceps!
– So doing these partial reps let’s me focus on my chest and not allow my shoulders to take over.
0:40 “Partial Rep”:
– When you’re doing your chest press, for example, only come down until your arms are 90 degrees.
– Your chest is engaged all the way until your go beyond that 90 degree mark.
**It’s going to feel weird at first, like you’re only doing half a rep, but the whole point is to teach your chest how to contract during this movement. So keep it up and I promise you’ll see results!
Warm-up / 5 Exercises / 3 – 4 Sets / 10 – 12 Reps of Each / Minimal Rest Time
1) Warm-up: 10 – 15
2) Incline Dumbbell Press (4 Sets)
3) Incline Bench Press (4 Sets)
4) Flat Dumbbell Presses (3 Sets)
5) Lying Cable Flys (4 Sets)
6) Dips (30 Total)
You Ready for this? Remember to do partial reps with all of these… Lets do it!
2:22 Warm Up
– Your main goal here is focus on your chest firing.
– Don’t worry about weight, just form!
3:42 Incline Dumbbell Press
– Start off with a light weight, you need to train your muscles how to contract in this way without your other muscles doing all the work.
6:00 Incline Barbell Press
– You want to look good for the ladies, right?
– Well how many ladies do you know who care how MUCH weight you actually lift? It’s all about building muscle and looking good baby! So start lifting the right way with good form.
7:36 Flat Dumbbell Press
– Till failure! That’s what I’m talking about!
8:56 Lying Cable Flys
– Last set, let’s do a drop set!
12:31 30 Dips
– Finish strong on this one, it’s not easy!
– Break it onto 3 sets of 10 – that’s what I did.
There you go guys – Partial rep chest day is complete! What did you think of this one? The best part of this one for me is that I barely feel shoulders, I maybe got a little shoulders with the dips at the end, but that was it!
Give this a try and let me know what you think. And if you’d like more works like this one as well as diet and nutrition tips and tricks come back each week to check us out! Don’t forget to leave your comments below to let us know what you think and keep sending in those progress pics – Y’all are looking great out there!
This video shows how this one “new style” of training that gets you ripped fast, so watch to see how you can use it on your very next workout:
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