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Fouad Abiad's Project Inferno Day 46:Chest

Today is chest day, and we only have a little over a week to go to get into perfect shape. So let’s go!

My first exercise is incline barbell presses. I feel like it’s safer to start with an incline or machine press than with flat barbell bench presses because they put the most strain on your pecs insertions. Incline presses alleviate that pressure a little bit, and they also emphasize the upper chest. I start light, and I increase weights for each set. I also work my shoulder joints with warm-up moves/rotator cuff exercises during my rests between early sets. The primary purpose of incline barbell presses today is to warm up the chest.

I keep my hands a little closer together to prevent injury, but I also do this because I feel this move a little more in my chest when my hands are wide. So my preferred grip is about 3-4 inches wider than shoulders for each hand.

After my warm-up move, I switch to narrow-grip dumbbell presses. I haven’t included these in Project Inferno since the beginning. For this move, you press the heads of the dumbbells together with your palms facing one another. This move really isolates and works the middle of your chest.

My third move for chest is Smith machine incline presses. I place the incline bench fairly low for this move—only about a 20-degree angle. I like this move because I can place my body farther back when I’m using a Smith machine so that the barbell comes lower on my chest to create a different working feel in my pecs. I also arch my back a bit on the bench so that it feels more like a flat press without forcing my shoulders into the movement.

Then I add banded decline dumbbell pullovers to target chest. Normally, this move is used for back, but I’m targeting chest. The reason for this is a little complicated, so follow me on this: For pullovers, you have a transfer from one muscle group to the other if you go through the full range of motion. When you pull from overhead to about eye level you’re working your back. When you pull beyond that, bringing the weight to your waist, you’re targeting chest. Sometimes I include this move on chest day. And using the band provides progressive resistance during this last part of the exercise, making it better for chest than back. Adding a band to dumbbell pullovers is not just for show or Instagram. It’s to increase the work in your chest.

I finish up my chest workout with incline dumbbell flyes. Notice that my legs are nearly straight and my upper body is hanging over the top of the bench. This allows me to pull my arms a little wider for a greater stretch in my pecs because my shoulder blades aren’t restrained by the bench. If you feel you can get a full stretch with regular incline dumbbell flyes, then you don’t need to make this adjustment. But I feel the stretch and action in my pecs much more in this position. That’s an individual thing.

I’m going to add abs today. Last week, I introduced TVA crunches. Let me explain this one again because it’s so crucial to abs training and being able to present your physique effectively when you’re on stage. The TVA muscle lies under the rectus and wraps around your body. It allows you to pull in your gut for a vacuum hold. It’s also crucial for stabilizing your lower back and core muscles. To perform this, you merely sit in a chair and pull in your gut and crunch it as deeply as you can for 10 seconds. Then you release it for 10 seconds. Perform 10 sets of this and over time you’ll see that your waist really gets tighter. This is a crucial exercise for people who want to get on stage and compete—and it’s a lot harder than it sounds.

The second abs move for today is bench knee-ins. The best way to get the most from this move is to sit sideways on a flat bench and grasp the sides lightly with your knuckles pointing towards the ground. Allow your upper body to lie back to about a 30-degree (or lower), from the ground but above the bench. Place your feet together—you can hold a weight between them—at the height of the bench. Simultaneously bring your knees in towards your abs as you curl your upper body towards your knees and contract your abs. Extend your legs, keeping them at bench height as you lower your upper body back to the starting position. Emphasize the stretch and contraction. This exercise targets both your upper and lower rectus abdominis, but focus more on sucking in the lower portion of your abs and crunching that portion.

If I hadn’t taken my PRE-KAGED before this workout, I don’t know if I would have been able to complete it. This was a tough workout. I like the sustainable caffeine in PRE-KAGED. You don’t get the crash that you do from many other pre-workout products. Quality matters in your training, nutrition and the supplements you take.

Stay on your diet and focus on the details. I’ll see you tomorrow.

 

Download the Workout

 

Morning cardio

1

1

Perform 55 minutes before consuming food

 

INCLINE BENCH PRESS 6 sets x 8-10 reps
NARROW-GRIP DUMBBELL CHEST PRESS 5 sets x 10-12 reps
Smith machine incline bench presses
5 sets x 8-10 Reps
Decline Dumbbell Pullover
3 sets x 12 Reps
INCLINE DUMBBELL FLYE 3 sets x 12 reps

TVA crunches

10

10 Seconds

Think about sucking in like Frank Zane performing a vacuum pose

Bench knee-ins

4

15-20

Hold a weight between your feet and force a maximal contraction into the lower portion of your rectus

Post-workout cardio

1

1

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

 

TAKEAWAY:

Supplements aren’t going to make you muscular or get you shredded unless you’re training with intensity. But they’re a huge boost when you’re on a program like Project Inferno. I really went through my IN-KAGED during this workout. When you’re getting close to the end of your program, you need to rely even more on proper supplementation. You aren’t able to recover as well from nutrition because your diet is so extreme. That’s where increasing intake of Kaged Muscle products such as fermented Glutamine and fermented BCAAs can really help.


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