Chest

 BEST CHEST WORKOUT

Work your chest

In the race to physical fitness there’s nothing wrong with taking as many short-cuts as possible. Unfortunately, short-cuts in the realm of exercise aren’t necessarily easy.this post gives you the of torturous full-body circuit that will burn fat while building muscle. “The short bouts of intense exercise in this circuit elevate the production of fat-burning hormones,”  “However, the rest periods mean you have substantial time to recover just enough to go again.” This week, your chest will be beaten into shape.

Method

Do all six exercises in a row with 30 seconds between each (reduce this period by five seconds each week to increase the challenge). Repeat the circuit three to four times once a week. Perform 6-8 reps for all exercises using a controlled speed of movement – 4 seconds down, 1 second on bottom and accelerate the load upward, except for the reverse dumb-bell fly (exercise 6) which is a static hold. If you hit 8 reps with proper form, move the load up for the following set. Get ready to cry.

1 Dumb-bell bench press

This is a gym favourite of many men so form shouldn’t be the problem. Instead, focus on controlling the tempo as above and holding that pause with tension at bottom. Never, ever ‘bounce’ the weight back up.

2 Incline dumb-bell row

Position yourself with your chest supported against a 30 degree incline bench. Focus on the full range of motion by squeezing together the shoulder blades on top and keep arms close to body to fully engage the lats.

3 Incline bench dumb-bell press

Perform like a normal incline press (bench should be elevated to 30 degrees) but use a ‘neutral’ grip by ensuring your palms are facing each other throughout to challenge your muscles in a different way.

4 Lat pull down

Make sure that your arms are extended straight at the top of the movement and squeeze the bar on your chest for 2 seconds at the bottom. Imagine trying to pull it ‘through’ your chest but don’t lean back.

5 Push-ups

Yes, yes, sounds easy, and it will feel easy when you do the first one, but by the time you reach this point you will be feeling the burn. Focus on tempo even through you know what you’re doing.

6 Reverse dumb-bell fly

On a 45-degree incline bench, simultaneously raise the dumbbells by imagining that you are trying to touch your elbows to the ceiling. Hold the contraction on top for 2 seconds.