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     Fitness Tips For For 1/27/2010
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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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