“3 part cable chest fly” Setup is crucial to executing this exercise properly!Typical cable flies only apply peak torque at one point on the range of motion (ROM)We as always are going to up the efficiency with a little science.This 3 part exercise will apply peak torque at 3 different points thusly making for a far superior movement. Setup.Set the […]
Heavy inclined fly/ press SUPERSET Quickly becoming one of my favorite supersets for chest. ️ Heavy inclined fly into a press. 6 total supersets here. SS1: 10 flies/ 10 presses SS2: 8 flies/ 8 presses SS3: 8 flies/ 8 presses SS4: 6 flies/ 6 presses SS5: 6 flies/ 6 presses SS6: 4 flies/ 4 presses YOU ARE FUCKING WELCOME!!
•Doing all high/low sets on chest today. •High/ low set is essentially a high weight set (6-8) reps, then an immediate lower weight set (10-12) reps. •I’m using both a purple and black TDX resistance band attached to my wrist cuffs to modify the 100 pound dumbells making these heavier in the 155-165 pound range. •I then immediately unstrap and […]
MONSTER set for a MONSTER CHEST. (5 Rounds) .60 rest between rounds Round 1: •Reverse grip bench 12 •Neutral grip bench 12 •Incline dbell bench 12 Round 2: •Reverse grip bench 10 •Neutral grip bench 10 •Incline dbell bench 10 Round 3: •Reverse grip bench 8 •Neutral grip bench 10 •Incline dbell bench 8 Round 4: •Reverse grip bench 6 […]
Want to get bigger, stronger and do it faster??Get more out of your presses by exerting extra torque through the stronger part of the ROM.We have all seen that guy in the gym who picks up 140 pound Dumbbells and then only lowers 1/3 of the way then presses up. The top of the ROM is obviously where you are […]
• This is one of my favorite exercises, especially to superset with dumbbell presses.Now the coaching points are extremely important here. If not followed, the exercise is wasted…. • Speed is the enemy here. Pick a light enough weight that you can control with a slow tempo on the eccentric movement of the fly, and an even slower tempo of […]
Plate loaded chest press 12-15 reps, immediately supersetted with a tempo press. I like the plate loaded chest press AFTER I have completely exhausted all my stabilizer muscles doing flat and inclined dumbbell presses. Because the machine works in a fixed plane I can really grip it and rip it forcing out reps. After I hit my 12-15 reps, I […]
Your new best friend for fat lossThe most effective form of HIIT cardio you can do indoors.The inclined Deadmill walk/sprint/walk. 😝😝😝Turn the treadmill on, jack the incline up to 8-10%, then turn that fucker off.Grab hold of the bars in front of you or the digital board and using nothing but leg drive do a 20 second walk, then ramp […]
An escalator set is simply varying the weight up and down within a triset or quad set. Here I also implemented TUT (time under tension) in the last part. This is how I did this escalator set. Flat bench dumbbell press for 10 reps, immediately reduce weight 20 pounds and do 12 reps, then immediately increase weight 10 pounds and […]
