My Chest-Shredding Routine

MY CHEST SHREDDING WORKOUT

I personally follow this Chest Workout Routine for something new and different way to train; also to break any plateaus & stimulate new Muscle growth. This workout is to specifically isolate different areas of Pecs and create a well defined & striated chest. Pre-Exhaust Training is the basis of this chest workout. You will not start this workout in the typical style ie with BENCH PRESS. Instead, you will begin this workout with some isolation exercises. And at end we will finish off with the ultimate Mass-Builder Bench Press. You would have already fatigued your chest completely before moving onto bench press. But hold on for some more time & TRUST ME; you will experience the best Chest pump of your life. Thank Me Later!! 

This Workout is based on high repetition and majority of isolation exercises except Bench Press. (Don't forget to warm up your shoulder joints, rotator cuff before starting this workout.)

Given Below is my complete Chest Workout along with the Sets & Rep Ranges & Technique:

1. HINDU PUSH-UPS (Modified Push-Ups)

3 Sets X 20 Reps 

(For Beginners: Aim for atleast 10 reps & increase the reps as your properly learn the movement and your Strength increases.)

HOW TO DO IT??

Embrace a standing position, with your feet a little wider than shoulder-width apart. From here, bend over and place your hands onto the floor, maintaining your legs and arms straight as you do so. Keep your head naturally aligned with your spine, looking towards the ground, or back towards your feet. Do not look up or forward as this may lead to hyper extension of the neck. By this point, your body should resemble an inverted 'V' shape. It is the start position.

From here, keep your legs straight as you lower your hips and bend your arms while you move your torso forward and down. Your chin should dip down, almost touching the floor. Arch your back, looking up towards the ceiling as you do so. Your hips should remain close to the ground.

To finish the movement, return to the starting position by raising your hips and pushing your body back to the starting 'V' position, legs and arms straight, as they were before. The movement should become naturally graceful, with a constant movement between start, middle and end points, and with each rep blending into the next. Be careful to avoid jerky movements as this can lead to injury. 

2. INCLINE DUMBBELL FLYES

1 Warm Up Set, 3 Working Sets X 15-12-10/8 Reps & 1 Drop Set.

3rd Set is Drop set; essentially a technique where you after you finish the 3rd set; you drop (reduce) the weight and continue for more reps until you reach beyond muscle failure & get the blood pumping into those pecs.

3. LOW CABLE PULLEY CHEST FLYES

3 Sets X 15-15-15 Reps & 1 Drop Set.

MY TIP: Retract your shoulder blades back & Keep your Chest high. Squeeeezze your pecs at the top.

4. Chest Version Dips

3 Sets X 10-12 Reps

(Advanced athletes can do weighted dips by dumbbell or weight belt)

MY TIP: Go all the way down, stretch those pecs and return to the starting position by squeezing your chest not your triceps. Don't come all the way up contracting your triceps.

5. BENCH PRESS

4 Sets X 15-15-12-12 Reps

MY TIP: No need to go heavy here on Bench Press today. Keep the weights from light to moderate where you reach muscular failure at the desired rep range. Hold for 2 secs at the eccentric position & explosively lift it all the way up.

And guys that's the end of this super exhausting chest shredding workout!!