► Abel Albonetti's 30-Day Chest Training Program: https://bbcom.me/3xSNxTl
► 10-Best Chest Exercises for Building Muscle: https://bbcom.me/3j0ox8o
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For all the exercises, let your muscles, not your ego, pick the weights. You should still be able to control the weight through every rep with perfect form and a full range of motion! And if you find that this workout simply demands more time than you can spare, or more volume than your body can recover from
| Abel Albonetti's High-Volume Chest Pump Workout |
1. Dumbbell Flat Press: 5 sets, 15,12,10,8,8 reps
2. Dumbbell Incline Press: 5 sets, 10-12 reps (Last set is a double drop set)
3. Machine Incline Press: 3 sets, 15 reps
4. Machine Flat Press: 3 sets, 15 reps (Last set is a double drop set)
5. Incline Dumbbell Fly: 4 sets, 12-15 reps
6. High to Low Cable Fly: 6 sets, 12-15 reps (Last set is a double drop set)
7. Chest Dips: 5 sets | Failure
| Dumbbell Bench Press |
Whether dumbbell or barbell presses are better for growth is an age-old weight-room debate. Luckily, you can do both! But there's little doubt that the dumbbell variation has more versatility throughout the beginning, middle, and end of a chest workout.
| Machine Chest Press |
Free-weight pressing moves on a flat bench are great, but machine press and cable press variations have some unique benefits. For one, it's easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.
Feel like a step down from free weights? It shouldn't. EMG research demonstrates that the machine bench press recruits the shoulders far less than free-weight variations. This allows you to really target your pecs.
Some other big plusses for dumbbells: Each side's musculature must work independently, creating more balanced strength and size. Dumbbells also allow a longer range of motion, which some studies say can lead to muscle growth. Plus, you can more easily tweak your grip to create variety and a new stimulus on chest day.
| Chest Dips |
Dips were a staple in the training programs of the golden-age greats for good reason: Nothing stretches the chest and makes it work quite like this bodyweight movement. You can add extra weight with a dip belt if you're seriously strong, or use band or machine assistance if you struggle with bodyweight reps. Plus, they are a great spotter-free alternative to the decline press.
All types of dips hit the chest heavily, but on chest day, it's worth making sure you're doing dips that emphasize the pecs. Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out slightly as you dip.
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| More Muscle-Building Workouts from Abel Albonetti |
► Super-Pump Arm Workout for Mass: https://bit.ly/3i9TYg8
► Abel Albonetti's Ultimate Back Workout: https://bit.ly/3x2ta5J
► Abel Albonetti's Meanest Chest Workout: https://bit.ly/3i9pRFj
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