Smoke your chest, arms and abs with this four movement workout
Ready to take your chest training to the next level? Allow MH Elite trainer and head of training at WIT, Gus Vaz Tostes, to walk you through a chest and arm workout that, quite easily, also smokes your heart.
The principle is simple and follows the classic bodybuilding methodology of performing 10 to 12 repetitions of four muscle building movements with an emphasis on near perfect form and time under tension (TUT). You will primarily work your chest, but the movements will also put stress on your arms and abs to help build a well rounded upper body.
As shown in Gus’ video below, you will be repeating each exercise for a total of four laps, resting two minutes between each movement. Make sure to watch Gus perform every move, then follow his lead to forge a stronger, harder chest, with matching arms.
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Pulse bench press
Lie down on a bench with your knees bent, pushing your feet into the ground. Remove the weight from the rack by locking your elbows. Lower the bar slowly until it touches your chest and keep your elbows at a 45 degree angle. Pause here before explosively pressing down to half the range of motion and repeat the process for full repetition. It’s a.
One-arm bench press
Lie down on a flat bench, holding a dumbbell across your chest with an overhand grip. Push until your arm is straight, then lower it under control. Warning: falling dumbbells stresses your rotator cuff. Lay them on your thighs and kick to straighten your body and place them down.
Inclined bench press
Lie on a bench set at a 30-degree angle and lift the weights to shoulder height with palms facing you. Exhale while pressing down with both arms. Lock your arms and squeeze your chest before slowly returning to the starting position.
One-arm chest fly
Anchor a resistance band at chest height. Then, turning away from the anchor point, bring your arms back to shoulder level and bring the band forward and down to your body. Bring the band forward so that it meets in front of your chest and return to the starting position.
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