Chest

• Rich Gaspari Chest Workout.

  
  by Rich Gaspari

  • There is nothing more impressive as a pair of striated, carved in stone, vascularized
  • pectoral muscles...
  • By varying the angle of the incline bench on which you do your presses, you can shift the stress from one muscle group to another. A similar method is to change the width of your grip.
  • The real key in Dumbbell Bench Presses is lowering the weights down to as low  a position
     beside your torso as possible, which completely stretches the pectorals before they are fully contracted at the top point of the movement.
  • By varying the angle of the incline bench in Incline Dumbbell Flyes, you can intentionally shift stress to specific areas of your upper-pectoral muscles.
  • In Pec Deck Flyes you can vary the stress of this movement - perform it with the seat set  markedly higher or lower than normal.

  You can also do the exercise with only one arm at a time - movements performed with one arm or leg at a time intensifies the stress of the exercise, since you no longer split your mental focus between two working limbs.

  RICH'S CHEST ROUTINE FOR THE OLYMPIA

  
  

   Incline Dumbbell Presses
   7 X 8-10
   Dumbbell Bench Presses
   3-4 X 8-10
   Incline Dumbell Flyes
   3-4 X 8-10
   or 
   Pec Deck Flyes
   3-4 X 8-10