The Best Chest Workout for Wide and Square Pecs
Mark Kislich explains what he learnt from Jay Cutler, Arnold Schwarzenegger and Charles Poliquin about Building Muscle Fast.
What I learnt from Jay Cutler, Arnold and Charles Poliquin about building muscle is this: they all like to use supersets, giant sets and tri sets. The advantages are many:
Arnold was the first to really 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 measurable by strength levels, inches, and when all is said and done by great looks, then it will work for everybody, every time.
Even professional bodybuilders like Jay Cutler use this principle because of the pump it provides, giving more nutrients to the muscles and stretching out the muscle's fascia to create more growth space.
In this article I would like to introduce one of my most 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 kind of 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.
We will also do a high lactate finisher after every workout, boosting HGH to maximum levels and 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:
A lot of guys seem to have trouble building their chest, so allow me to introduce my infamous Chest Tri Set.
This exercise is centred around one that Arnold was using and teaching 30 years ago, and it will do this: the outer, or lateral, fibres of the pectoralis major are built up and the whole structure is flattened out simultaneously, resulting in that attractive wide, square look the ladies love. Additionally, your shoulders will be spared the strain of heavy benching.
There is yet another benefit to this workout: it is all done on one single station, an adjustable incline bench, and with the same pair of dumbbells. That means even in a busy gym you need not worry about standing in line for your equipment, because you can simply stay with your station throughout the whole short and very effective workout.
Genetics be damned
Arnold Schwarzenegger and Franko Columbu used this exercise that I call the Arnie Dumbbell Flies and they both had incredibly wide 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 just build up the pecs any old how you might well end up with a droopy-booby kind of look. I do not know about you, but I really do not think that looks any good at all, big chest or not.
So build up the chest, yes, but in all the right places, for sure. 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 Set
Grab the adjustable bench and a pair of dumbbells.
Begin with the Arnie Flys by pumping out 10-15 repetitions in a smooth and controlled manner. The 1010 tempo simply means lower for 1 second, zero pause at the bottom, so reverse direction immediately and raise for one second, with zero pause 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, in which you adjust the bench to a 45-degree angle, and then it is right into the incline dumbbell presses: 15-20 repetitions at the same, smooth 1010 tempo. Just lower the weights as far as possible for a max stretch. Set done. 10 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 you emphasize the most important exercise for a maximized training effect.
Now take a short, 2-minute rest before doing the whole thing again another 2-4 times, for a total of 3-5 sets.
That is all, and it would take approximately 25-30 minutes at the most (for 5 sets), outside of warm-up.
Warming up correctly is very important. The major cause of injury in the weights room is either a complete lack of warm-up or doing the wrong one. In this example here, we can keep it fairly simple though: I would recommend using the same weight, doing some 5 reps for each exercise in a row. Then take a breather for a minute and away we go. That is alright here since the intensity (the weight) is fairly low, and consequently so is the injury risk.
How much weight?
Use approximately 15% of your flat bench max 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 Flys
I would just like to add two things:
Arnold points out in "The Education of a Bodybuilder" that in this particular exercise the pecs are stretched out so well that you basically do not need to stretch them anymore afterwards.
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About the Author
Mark Kislich is from Iceland and works with Olympic and other elite athletes as a Strength and Conditioning Coach. He keeps fit with weight training and judo.
The following Sports Coach pages provide additional information on this topic: