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Destroying the pecs with compound/isolation supersets; February “100 Challenge”.

Friday, January 22, 2010 by  
Filed under Daily Blog

January
22
2010

I spent so much time yesterday whining about my bad day at work that I ran out of time before I could talk about Wednesday’s excellent workout in more detail. Specifically, I want to elaborate on the chest portion of the workout.

First, here’s my current chest/triceps/delts “intensity” workout:

CHEST
Supersets: 3 x 10-12 Barbell bench press / 3 x Failure DB flyes
Quad drop sets: 3 x failure Incline DB press

Triceps
Supersets: 3 x 10-12 Rope Tricep Pressdowns / 3 x Failure Bodyweight triceps bench dips
Quad drop sets: 3 x failure DB extensions

Delts
3×10-12 Seated DB “Arnold” press
Quad drop sets: 3 x failure DB laterals (strict form)
3×10-12 Seated bent over DB raises

Over the years I’ve spent a lot of time learning to target my chest as much as possible while doing compound chest exercises like the standard barbell bench press; over time, and with lots of practice, I’ve become pretty good at doing so. That said, the bench press is a compound exercise, and no matter how adept you are at targeting the pecs while performing it, your triceps and delts are recruited quite a bit. In fact, when you reach failure doing the barbell bench press, it’s probably because your triceps and delts gave out – not your chest.

Want proof? Try my chest workout. For the bench press I use a weight that brings me to failure around rep 10 or 11, and then I immediately switch to a chest isolation exercise (such as DB flyes) until I reach failure. I can usually bang out 10-14 reps on those DB flyes using a pretty decent amount of weight. There’s no way I could do all those reps if my pecs were the cause of the bench press failure.

When my goal is to completely devastate a particular muscle group, supersetting a compound exercise with an isolation exercise is one of my favorite “go to” techniques. Give this workout a try and I promise a couple days later you’ll feel like a mule kicked you in the chest.

I’ve opened the February 2010 “100 Challenge” for entry. Details are immediately below…

Registration for the February 2010 “100 Challenge” is now underway! Your Official Challenge post must be made by 9:00 AM (EST) on February 1, 2010 if you plan to participate – NO EXCEPTIONS! To participate, you must be a member of the forum. If you are not a member, simply create a free account. It can take up to 24 hours for your account to be activated, so don’t wait until the last minute to register! For all the details, official rules and sample entry data, just head over to the February 2010 “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part!

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