Ready to take your chest workout to the next level? Allow MH Elite coach and head of training at WIT, Gus Vaz Tostes, to walk you through a muscle-tearing chest and arms session that, rather handily, also smokes your core.
The premise is a simple one, and follows the classic bodybuilding methodology of grinding out 10-12 reps of four muscle-building moves with a focus on near-perfect form and time-under-tension (TUT). Primarily, you’ll be working your chest, but the moves will also place tension on your arms and abs to help build a well-rounded upper-body.
As Gus’ video shows below, you’ll rep out each exercise for a total of four rounds, resting two minutes between each move. Be sure to watch Gus grind through each movement and then follow his lead to forge a stronger and harder chest, with the arms to match.
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Pulse Bench Press
Lay flat on a bench, your knees bent, pushing your feet into the floor. Take the weight out of the rack, locking out your elbows. Lower the bar slowly until the bar touches your chest and keep your elbows at 45-degree angle. Pause here before explosively pressing back up to half the range of motion and repeat the process for a full rep. That’s one.
Single-arm Bench Press
Lie on a flat bench holding a dumbbell over your chest with an overhand grip. Push up until your arm is straight, then lower under control. Be careful: dropping dumbbells stresses your rotator cuff. Rest them on your thighs and kick to bring your body upright and place them down.
Incline Bench Press
Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
Single-arm Chest Fly
Anchor a resistance band at chest height. Then, facing away from the anchor point, bring your arms up to shoulder level and bring the band forward and across your body. Bring the band forward to meet in front of your chest and return to the starting position.
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