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StrengthThe Best Chest Workout for Wide and Square PecsMark Kislich explains what he learned from Jay Cutler, Arnold Schwarzenegger, and Charles Poliquin about Building Muscle Fast. I learned from Jay Cutler, Arnold, and Charles Poliquin about building muscle: they all like to use supersets, giant sets, and tri-sets. The advantages are many:
Arnold was the first to introduce this training technique to the mainstream bodybuilding crowd way back when, and it is incredible how far, far ahead of his times Arnie was, like, 30 years ago. Please make no mistake about it: the following are some of the most cutting-edge and effective muscle-building strategies out there today. If something repeatedly works for natural athletes as measured by strength levels, and when all is said and done by great looks, it will work for everybody every time. Even professional bodybuilders like Jay Cutler use this principle because of its pump, giving more nutrients to the muscles and stretching out the muscle's fascia to create more growing space. In this article, I would like to introduce one of my favourite tri-sets for packing on muscle fast, in this instance for the chest. You can naturally use the same principle for any old body part. That is not a problem. Feel free to experiment, as that approach will also provide the much-needed variation. These frequent changes give a fresh stimulus to both the body keeping adaptation going and the mind. Training never has to be boring. If you then throw in some advanced training strategies like agonist/antagonist alternation and reverse insertion exercises, your results will go through the roof.
After every workout, we will also do a high lactate finisher, boosting HGH to maximum levels. We all know what that means: anti-catabolic, fat-burning = lean and ripped muscle mass. Altogether, we will utilize some or all of the following:
Many guys have trouble building their chests, so allow me to introduce my infamous Chest Tri Set. Arnold used and taught it 30 years ago. It works by building up the outer lateral fibres of the pectoralis major and flattening out the whole structure simultaneously, resulting in that attractive, broad, square look the ladies love. Additionally, your shoulders will be spared the strain of heavy benching. This workout has another benefit: it is all done on one station, an adjustable incline bench, and the same pair of dumbbells. That means even in a busy gym, you do not have to worry about standing in line for your equipment because you can stay with your station throughout the short and very effective workout.
Genetics be damnedArnold Schwarzenegger and Franko Columbu used this exercise that I call the Arnie Dumbbell Flies, and they both had incredibly broad pecs. It did the same for me and will work for anybody who applies it. Let us hear what Arnie has to say about it:
Another thing about chest workouts: if you build up the pecs any old way, you might have a droopy-booby look. I do not know about you, but that does not look good, big chest or not. So, build up the chest but in all the right places. This Chest Tri Set will do just that for you, and I will present the workout in this order: Notation, Table, and Explanation. The Arnie Flys Chest Tri-SetNotation
Table
ExplanationGrab the adjustable bench and a pair of dumbbells. Begin with the Arnie Flys by pumping out 10-15 repetitions smoothly and in a controlled manner. The 1010 tempo means lower for 1 second, zero pauses at the bottom, so reverse direction immediately and raise for one second, with zero pauses at the top of the movement, going directly into the next repetition. That translates into 10-15 smooth and continuous repetitions. Now, you take a 10-second pause, adjusting the bench to a 45-degree angle. Then, it is right into the incline dumbbell presses: 15-20 repetitions at the same smooth 1010 tempo. Lower the weights as far as possible for a maximum stretch. Set done. Ten seconds pause, and now you repeat the first exercise—Arnie Flys once again—for presumably only about 8-10 repetitions since your pecs are already pre-exhausted. Repeating the Flys twice means emphasizing the most crucial exercise for a maximized training effect. Now, take a short, 2-minute rest before doing the whole thing again, 2-4 times, for 3-5 sets. That's all, and outside of warm-up, it would take approximately 25-30 minutes at most (for five sets). The Warm-UpWarming up is very important. The primary cause of injury in the weights room is either a complete lack of warm-up or doing the wrong one. We can keep this example relatively simple: I recommend using the same weight and doing five reps for each exercise in a row. Then pause for a minute, and away we go. That is alright here since the intensity (the weight) is relatively low, and consequently, so is the injury risk. How much weight?Use approximately 15% of your flat bench max for each hand/dumbbell. So, say you can do 220 pounds on the bench for a single max rep; you would use 22-pound dumbbells. That is all you need. The Arnie FlysI want to add two things:
In "The Education of a Bodybuilder", Arnold points out that in this particular exercise, the pecs are stretched out so well that you do not need to stretch them anymore afterwards. Page ReferenceIf you quote information from this page in your work, then the reference for this page is:
About the AuthorMark Kislich is from Iceland and works as a strength and conditioning coach with Olympic and other elite athletes. He keeps fit through weight training and judo. CookiesThis website uses cookies placed by third-party services that appear on our pages. Cookies are used for ads personalisation. You consent to these cookies if you continue to use this website. The site does use Google ads and Google have published information about Google’s use of information. |
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