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Fitness Tips For For 1/27/2010
Pre Exhaust Chest Workout
Pre Exhaust Training is a method of pre exhausting a muscle with one
exercise, and then working it to failure with another exercise. You
can make tremendous gains this way.
The main exercise for working the chest muscles is the bench press.
The bench press also uses the front deltoid muscles and the triceps
muscles. Since the deltoids and triceps are smaller than the chest
muscles, they get tired faster. If you pre exhaust your chest muscles
with dumbbell flys, then you can work the chest muscles to total
failure with bench presses.
Warm up with a light set of dumbbell flys followed by a medium set.
Rest a few minutes then perform a heavy set of fly's for 10 reps.
Squeeze the chest muscles at the top of the movement and make every
rep count. As soon as you are done with your heavy set of dumbbell
flys, set the dumbbells down and without resting, do a set of bench
presses for 6 or 8 reps. This will totally exhaust the chest muscles.
Make sure that you use a spotter. Since your chest muscles will be
tired out from the flys, you will not be able to handle as much
weight on the bench presses as you normally would. Do 3 of these
pre exhaust sets.
You can also use the same method for the upper chest. Do incline
dumbbell flys followed by incline bench presses.
Do 3 of these pre exhaust sets twice a week for 6 or 8 weeks and
you will see a vast improvement in your chest development. You
will also find that you will be able to handle more weight when
you go back to regular bench presses.
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