Bodybuilding.com athlete and fitness model Brian DeCosta shows you how to build your chest, shoulders, & triceps with his complete shredding, muscle-building push workout.
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| Brian DeCosta’s Shredding Push Workout |
1. Incline Bench Press: 4 sets, 6 reps
2. Incline Bench Press: 3 sets, 20 reps
a. Barbell Shrug: 3 sets, 15 reps
b. Rear Delt Fly + Lateral Raise: 3 sets, 20 reps (switch every 5)
a. Upright Row: 3 sets, 10 reps
b. Standing Overhead Triceps Extension: 3 sets, 10 reps
5. Cable Chest Fly: 3 sets, 20 reps
a. Standing Cable Press: 3 sets, 15 reps
b. Cable Triceps Pushdown: 3 sets, 15 reps
The insanity of Brian DeCosta’s shredded physique catches the eye of people at all levels of fitness, but the “shredded for life” results he promises are not achieved without the discipline he has built. DeCosta recently provided a tier system that ranks his workouts for beginner, intermediate, or advanced lifters based on their number of training years. This upper-body workout specifically leans more advanced, but you can always scale down the number of sets or reps to better fit your goals and your current training experience.
When you’re in a cutting phase, DeCosta recommends keeping the weights as heavy as you can and the reps high. This is clearly a theme in his training, as DeCosta’s other push and pull workouts are heavy on the reps and supersets.
Not only is this a one-way ticket to muscle growth, but doing more helps him feel that he’s getting a better workout, he says, which can be a positive reinforcement. And when your food is low, you need all the mental pump-ups you can get.
| Incline Bench Press |
On your first exercise, you’ll be doing 4 sets of lower reps, followed by 3 sets of higher reps, because why not get brutal right off the bat? Choose your weights accordingly and make sure you’re moving through a full range of motion. Keep your shoulder blades pulled together and down before pinning them into the pad, and create a slight arch with your back to help protect your shoulders. Driving your feet into the floor will help you move heavier weight, too.
| Barbell Shrug |
Superset number one! Start with your hands gripping the barbell just outside your legs. Again, before starting the movement, pull your shoulders back and stand tall. Think about sliding the bar up your legs and elevating your shoulders toward the ceiling. You should not be using any momentum from your legs or bending your knees.
| Brian Decosta |
Brian DeCosta is life changer; a thought provoker. His title says itness & Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own – then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.
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