If you want to increase the size and definition of your pecs. Try this pec blasting chest workout from IFBB Pro Bodybuilder Romane Lanceford.
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| IFBB Pro Romane Lanceford’s Chest Workout |
1. Cable Flys: 3 sets, 8-10 reps
2. Decline Chest Press: 3 sets, 8-10 reps
3. Incline Chest Press: 3 sets, 8-10 reps
4. Dumbbell Floor Press: 3 sets, 8-10 reps
5. Flat Chest Press Machine: 3 sets, 8-10 reps
6. Push-Ups: 2 sets, Max Reps
| Cable Fly |
Using a slow tempo, get a good stretch on the eccentric portion of the exercise and a good contraction at the concentric end, as you bring your hands together. This is going to wear you out before you start the plate press. Suck it up and get it done if you want real growth by the end of the workout.
| Dumbbell Floor Press |
The dumbbell floor press is an oft-forgotten exercise that should get a lot more love than it does. Or maybe everybody’s doing it, but I just can’t see them because they’re down on the ground over next to the rack. But I kinda doubt it.
So why bother with this version of the press? I could go on for a while. For one, it’s a great option when you’re in a crowded gym and the benches are taken. It also doesn’t have the same “How muchya” associations as the almighty barbell bench, so you can experiment with different variations without feeling self-conscious about using small(ish) weights. More importantly, it’s a great alternative pressing variation for banged-up lifters who can’t tolerate heavy barbell pressing week in and week out.
Need a final reason? It’s harder to screw up than the barbell bench. If you’re a bodybuilder who complains that you can’t “feel” the bench press in, say, your chest or triceps, this will make you feel it. If you’re an athlete who doesn’t bench but wants to develop your core and shoulder stability while building overall strength, this will do it.
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