This training plan enabled me to enter the top four at the Ironman Pro Invitational and the top six at the Arnold Classic in February this year, and qualify for the 2000 Mr. Olympia. For sure, in this year's Mr. Olympia, you will see that I have a more perfectchest
After careful research, a training plan covering all areas of the chest was designed, increasing the number of training movements to 6.
Exercise 1: Flying Birds
Multifunctionality is the advantage of Flying Bird. It can provide the best warm-up for the chest and can also increase the outer side of the chest muscles. There are many variations of the fly, such as seated machine fly, flat dumbbell fly, incline machine and incline dumbbell fly, etc. I tried them all.
In addition, slightly changing the position of the elbow joint can stimulate different areas of the chest. When the elbow joint is facing the body, focus on the lower part of the chest muscles, and when the elbow joint is outward, focus on the middle part of the chest muscles. I also use a special fly machine that allows the elbows to be higher, allowing me to lift more weight than when using just the outer pecs, and to directly stimulate the upper chest.
I first do two sets of light-weight seated machine flyes, each set 2O times. It's helpful to allow the handles to be extended all the way through during the relaxation phase of the movement. Before leaving the machine, while still holding the handle, lean forward as much as possible to further stretch your shoulders.
After a short rest, start doing heavy dumbbell flyes. To gain weight in the pyramid style, do 3 sets, the first set is 12 to 15 times, the second set is 10 times, and the third set is 6 to 8 times, until failure.
Because the weight is very heavy, make sure your movements are regular and avoid sudden jerks. Some athletes like to squeeze the handles or dumbbells together at the top to perform peak contraction. I prefer to use the continuous tension method and never stay at the top for too long, which can promote chest congestion.
Exercise 2: Incline machine bench press
I use it to train my upper chest. Angle the board so that the bar touches the top of your chest. Since the weight used is very heavy, I first do a set of warm-up, then increase the weight in pyramid style, and do 3 sets of 12, 10 and 8 times respectively, all to failure. Use the same constant tension rule, never letting the bar pause at your chest or lock at the top. Keep your elbows bent throughout and the entire set will feel like one continuous movement.
Exercise 3: Incline dumbbell or machine bench press
After that, I did more incline bench presses. Out of season, I insist on using dumbbells to do this movement. During preparation for the competition, I did it on a machine with two handles that could move independently.
Although no equipment can replace dumbbells for increasing muscle mass, machines have more advantages during competition preparation. For example, when pushing the machine toIn the correct positioning process, I don't expend more energy and risk injury.
With dumbbells I start with a warm-up set, and on the machine I go right into the first heavy set. In both cases do 3 sets of 10 to 12 reps.
Exercise 4: Incline Bench Press
At present, there is a good machine to replace the barbell decline bench press. It allows people to sit upright, but can press at a decline angle, thereby avoiding the fluid rush into the head and allowing better control. The angle of push. To achieve extreme congestion, I increased the number of sets to 4 sets of 10 to 12 reps, using a shoulder-width grip.
Exercise 5: Flat dumbbell or machine bench press
During the off-season, I end my training with flat dumbbell bench presses. During preparation for the competition, I did bench presses on a flat machine, using a machine with two independently movable handles. This machine can isolate and stimulate the middle part of the chest muscles without tearing the shoulder muscles when lifting and lowering the dumbbells during training. danger. Do 4 groups of 10 to 12 times each.
Exercise 6: Cross chest with tensioners
This is a stretching movement. And stretching is important for muscle growth. Muscle growth requires space, and stretching expands that space. Stretching also allows blood to reach the remote ends of muscle fibers, better providing energy to the muscles. Do 3 groups of 10 to 12 times each.