Killer Muscle Building Chest Workout — Six Pack Shortcuts
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The fastest way to build pure, ripped muscle:
Yo what’s up guys!
It’s Mike with Sixpack Shortcuts and today we’re going to be hitting some CHEST! I’m in my weight room getting some stretching in and am about to get this started.
Pay attention to this one and write it down because it’s workouts like this one that will get you a chiseled chest and that much closer to the body you need!
Workout Breakdown:
7 Movements / 6 – 8 Reps / 3 – 4 Sets of Each Movement / Minimal Rest Time
– Start with a brief warm up, I usually do a bench press or incline to get things started.
1) Incline Bench Press
– Lie back on the bench and use a medium width grip.
– Bring the bar down to touch your upper chest, then press back up.
2) Incline Dumbbell Chest Press
– Sit on the bench holding your dumbbells on top of each thigh.
– Use your legs to help kick the weights up, one at a time, as you lie back.
– Once up and at shoulder width apart slowly bring them down, no lower than a 90 degree angle, then press back with a slow and controlled motion.
3) Dumbbell Fly’s
– Lie down on a flat bench and hold your dumbbells out in front of you about shoulder width apart (you can use the thigh trick again to get the weight up if you need to).
– With a slight bend in your elbows open your arms, palms facing up, and lower them to be parallel to the floor then press back up again.
4) Bent Over Cable Fly’s
– Hold a cable in each hand so your arms are out wide, step one leg in front of the other for support and bend over at the waist.
– With a slight bend in your elbows bring your hands together in a wide motion, as if you were hugging a tree, then slowly control the motion back and repeat.
**super-set this with:
5) Dips
– Hold your body at arm’s length with a light bend in your elbows.
– Lower yourself until your arms are at a 90 degree angle, remembering to keep your chest up and your legs bent at the knee, then push back up to the starting position.
6) Suspended Sit Ups
– Lock your feet under the support and lean back as far as it’s safe for your back.
– Using your core, pull yourself to sit straight up, give yourself a thumbs up in the mirror and repeat.
**super-set this with:
7) Hanging V-Ups
– I used the dip bar for this one — Hold your body at arm’s length with your legs hanging down.
– Using your core pull both of your legs straight out in front of you then apart in a “V” type form.
– Use control to first bring them back together, then back down to hang, then repeat!
You think you’re ready for this? Let’s get it done!
0:30 Warm Up:
– I chose incline bench press today and usually shoot for about 2 – 3 sets to start.
0:50 Set 2 – Add more weight
1:23 Set 3
1:39 Incline Bench Press
2:07 Set 2
2:39 Set 3
3:01 Incline Dumbbell Chest Press
3:36 Set 2
4:00 Set 3
4:33 Set 4
5:01 Dumbbell Fly’s
5:55 Set 2
6:42 Set 3
7:26 Set 4
8:09 Bent Over Cable Fly’s / Dips
9:04 Set 2 – Adding some weight
10:00 Set 3
11:42 Set 4
13:56 Now it’s time to wrap this up with some abs! Whew!
14:07 Suspended Sit Ups / 14:37 Hanging V-Ups
14:55 Set 2
15:07 Set 3
I’m done! Hope you guys enjoyed my little chest workout for today. And if you want some more awesome workouts like this one as well as fitness and diet tips keep coming back to check us out, and as always, leave your comments below and let us know what you think.
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Train hard,
-Mike
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