THE WORKOUT
Expect soreness after completing this workout for the first time. Not the kind of soreness
where you only remember on a couple of occasions that you trained your chest earlier that
day. The kind of soreness where it’s impossible to forget you trained your chest.
Experienced lifters can pull off this workout twice a week as long as they’re not in a severe
calorie deficit. Otherwise once per week is plenty enough. Your body will need time to fully
recover so you can come back stronger and bigger. As with any new workout, start slow and
progress. Be sure that you are tracking your progress along the way.
EXERCISE
1. Incline Dumbbell Press
2. Dumbbell Bench Press
3a. Cable Press Crossover
3b. Cable Flye
4. Bench Press 21s
Incline Dumbbell Press
Set a bench to 45 degrees. Place a dumbbell on each thigh.
One leg at a time, lift each dumbbell up to your chest. Keep
your elbows slightly tucked in and then lower them at a con-
trolled pace while inhaling. Lower the dumbbells until they
reach chest height. Exhale and press the dumbbells back to
the starting position.
Dumbbell Bench Press
Sit on a bench resting a dumbbell on each thigh. Lie back
on the bench using your legs to lift the dumbbells above
your chest. Keeping your elbows slightly tucked in, lower the
dumbbells to your chest while inhaling. Exhale and press the
dumbbells back to the starting position.
Cable Press Crossover
Set the cables so that they are secured at chest height. Grab
each handle and take a small step forward. Bring each handle
in front of your elbows so you are in a standing push-up
position. Keeping your elbows directly behind the handles,
press both handles out and cross one handle over the other
at the end range of motion. Be sure to contract your chest
and exhale. Slowly bring the cables back to the starting posi-
tion. Repeat the motion alternating which handle stacks
on top.
Cable Flye
Set the cables so that they are secured at chest height. Grab
each handle and take a small step forward so that your arms
are extended and there’s tension on the cables. Keeping your
elbows extended, exhale and bring the cables together direct-
ly in front of your chest. Be sure to keep your elbows slightly
lower than shoulder height and contract your chest through-
out. Slowly bring the cables back to the starting position.
Bench Press 21s
Set up as normal for the bench press with your feet firmly
planted on the ground, a slight arch in your lower back and
keeping your elbows directly underneath the bar. Lower the
bar all the way to your chest. Press the bar up only halfway
and then lower it back to your chest. Repeat this range of
motion for seven reps. Then press the bar all the way. Lower
the bar only halfway down and press it all the way up. Repeat
this range of motion for seven reps. Finish the final seven
reps using a full range of motion.
50 SEPTEMBER 2017 | ironmanmagazine.com
SETS
3
3
4
4
2
REPS
6-8(Reverse Pyramid)
10
12
15
21