Remember to consult your doctor before starting any diet and/or training program.
Incline Cable Flyes4 x 12-15 Reps
Bring an incline bench over to the cable crossover station in your gym. With every rep, be sure to get a full range of motion and a two second peak contraction at the top of the rep. Keep your shoulders pinned back against the bench during the set to help maximize chest recruitment.
Flat Dumbell Press/Fly4 x 12-15 Reps
Select a weight thatís about 20 percent lighter than what you would normally use on a flat dumbell press. Start the lift as you would normally perform a dumbell press, but at the ¾ position of the rep start turning the dumbells inward so that your palms are facing each other at the top. Keep tension on the chest by keeping the weight constantly moving throughout the entire set and add in a few partial reps at the end where youíre only doing the fly portion of the rep.
Decline Dumbell Flyes4 x 15-20 Reps
Finish off the chest with four sets of a flat hammer strength press with an emphasis on the concentric phase of the rep to help deplete glycogen and support supercompensation. Use a rep velocity of one second per rep phase and keep your shoulders down and back throughout.
Concentric Hammer Strength Press4 x 12-20 Reps
Set up a decline bench and choose a weight that you can manage 15 reps with strict form. Use a wide pathway to maximize the tension on the muscle. As you bring the weight up, straighten your arms and think about bringing your elbows together. With every rep, visualize blood being forced into the chest.