The Secret Chest Workout

December 18, 2009 by  
Filed under The Fitness Bug

Yes… you read correctly. The secret chest workout!

Well it’s not really a secret, it’s just something you might not have considered doing in the gym… until now. The secret is something that I’ve have mentioned to you before. This is,

The key to alternating exercises

In a recent article, I talked about ways to build your smaller muscle groups and ways to hit your stabilizer muscles specifcally. One of the ways to do this is to isolate your muscles with certain exercises during your weightlifting workouts and the below routine is complimentary to that.

Workout #1 – Barbell Day

  • Flat barbell press
  • Incline barbell press
  • Hammer Strength Bench Press machine
  • Dips with attached weights
  • Barbell pullovers

Workout #2 – Dumbbell Day

  • Incline dumbbell press
  • Flat dumbbell press
  • Incline dumbbell flyes
  • Dumbbell pullovers
  • Cable crossovers

Both of these routines will target your chest muscles, and by doing this type of workout using this method, you’ll be able to isolate certain muscle fibers and stabilizer muscles. Here’s what will happen.

Workout 1 – You’ll be recruiting your secondary muscle groups.

Workout 2 – You’ll be hitting different angles of your chest as well as recruiting your stabilizer muscles.

Your fast twitch muscle fibers will be hit by performing low reps and your slow twitch muscles will be hit by performing high reps. To add to this, your stabilizer muscles will be isolated on movements requiring dumbbells, which require extra balance when you lift. Remember that the weight is pulled by gravity differently on dumbbells than it is for barbells.

The last thing I’ll add to this, is to alternate both of those days every now and again. That way you will be filling in any small gaps and making sure you hit EVERY muscle groups there is to hit.

Have you tried a workout routine like this before?

Did you know about this secret?

Do you have anything to add to the above?

Let me know in the comments.

Bugs out!

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