This week I’m introducing the rest-pause principle. For this strategy, you’ll choose a weight that takes you to failure at 12 reps, At that point, you’ll rest for several seconds until you’re able to perform 5 more reps. Complete those and then rest for 2 minutes between all sets. You may need to make adjustments in the amount of weight you’re using as you get deeper into each of these chest exercises.
NOTES:
* For decline barbell bench presses, bring the weight down to the lower portion of your pecs and explode up. Perform a couple sets of warm-ups before you begin your working sets.
* Bent-over cable flyes is a unique exercise where you perform chest flyes in a bent-over position. Check out my video for more on how to perform this move.
* The rest-pause principle allows your body to create more adenosine triphosphate (ATP), the chemical that we burn up with intense anaerobic exercise such as decline barbell bench presses or any of the other moves in this chest workout. Taking just a few seconds allows your body to create more, allowing you to perform a few more reps.
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EXERCISE |
COMMENT |
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Decline barbell bench presses |
4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets. |
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Machine incline bench presses |
4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets. |
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Barbell bench presses |
4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets. |
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Bent-over cable flyes |
4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets. |
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Incline dumbbell flyes |
4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets. |
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TIP: Make sure you’re drinking IN-KAGED® during your workouts, but finish up this intra-workout beverage before you get to incline dumbbell flyes, your last exercise for this week’s chest workout. You want to have those nutrients in your system before you finish your workout. Then you’ll switch to RE-KAGED® immediately after your workout.
Check out my video for detailed tips on how to perform each of these exercises using the rest-pause principle.
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