Wednesday: Chest and Abs

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press 2 4 to 6
Dips 1 6
Abs
Cable Rope Crunches 2 10 to 12
Incline Crunches 2 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Flat Barbell Bench Press is very straight forward. Lower the weight to the base of your sternum. Do not lower it to the middle of your chest. Power the weight up and slightly back. Drive the weight up with authority and force. Lower the weight twice as slowly as you drive it up.

Incline Dumbbell Bench Press is a great upper chest exercise. Lower the weight twice as slowly as you drive it up. Rotate your palms inward on the way down and outward on the way up. Make sure you take advantage of the extra stretch that is available when using dumbbells.

Dips is an excellent upper body movement. When you do these you want to direct the overload to the chest and as much away from the triceps as possible. This is done dipping in an arch motion – almost like a 1/4 circle. Dip slowly and power up with force.

Cable Rope Crunches are the best ab development exercise you can do. Concentrate on isolating your abs throughout the entire movement. With abs, isolation is good.

Incline Crunches are done on an incline bench with a plate in front of your chest. Be sure to contract forcefully at the “crunch” of each rep.

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