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Fouad Abiad's Project Inferno Day 33:Chest

Today’s workout focuses solely on chest. This workout begins with incline machine presses. I start really light with only 8-12 reps per set. I keep my rest periods to 30 seconds, as always, during my warm-ups and all of my working sets. Because it’s a warm-up move, I go with 7 sets. The first couple are light, but then this exercise gets more intense as I add weight without reducing the rest periods. I like to start with a machine for chest, and I place the seat higher up to emphasize chest over shoulders. Make sure your feet are on the floor, but place the seat up really high to target pectorals.

My second exercise for chest is flat barbell bench presses. I perform 5 sets for 8 reps using a rest-pause at the bottom of each rep. The pause should be about 1-2 inches above your chest, not on your chest, so that you’re holding constant tension in your pecs as you pause for 1-2 seconds. The rep pace is moderate. One thing you have to keep in mind is that this exercise is an ego check when you’re using rest-pause reps. You’re going to have to keep your weights lighter. There’s no bounce, there’s no spring, and you’re pausing so you’re going to burn out faster. You especially need to go lighter when you’re dieting. But you have to remember that when you go back to doing your normal bench presses after Project Inferno you’re going to be a lot stronger and have a lot more control over your mind-muscle connection with your chest muscles.

My third exercise for chest today is incline dumbbell presses. Remember to place your bench at about a 30-degree angle—it’s a low incline. Otherwise you recruit too much shoulder. The lower angle helps you stretch your pecs at the bottom while keeping your delts out of the movement. Perform only about 3 sets with 10-12 reps to emphasize the upper chest.

The finishing move for chest during this Week 5 workout is machine flyes. My chest feels huge while I’m performing this exercise—Project Inferno can also be an intense muscle builder. The reason I like this machine is because the handles swing independently, and I’m able to hold a bend in my elbows. When you’re performing any flye movement you do not need to have your arms straight—the key is to hold the same bend at the elbow throughout the movement to stretch your pecs. In fact, holding your arms straight for flye movements may make you more vulnerable to injury.

Stay focused and stay on your diets—fish and rice for me tonight. I’ll see you tomorrow.

 

Download the Workout

 

Morning cardio

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Perform 55 minutes before consuming food

 

Incline Hammer Press 7 sets x 8-12 reps
Flat bench press 5 sets x 8 reps
Incline Dumbbell Press 3 sets x 10-12 Reps
Machine Pec Flyes 4 sets x 15  reps

Post-workout cardio

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Perform 40 minutes immediately after weight-training or add this session later in the evening

 

TAKEAWAY:

We got in and hit chest from every angle. This was an intense but fairly short workout. You don’t get bigger or better by staying in the gym for longer. Sometimes it’s good to get in and work hard, and then get out.


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