RESISTANCE BAND CHEST WORKOUT:

1. DIPS
2. PUSH UPS
3. FLIES
4. PLANCHE LEAN PUSH UPS
5. IMPOSSIBLE DIPS
6. ONE ARM STRAIGHT BAR DIPS

REPEAT ROUTINE 3 TIMES TO COMPLETE.

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What are your 3 best go to chest exercises?

1. Incline Bench Press
2. Flat Flies
3. Cable Cross overs

Do you ever incorporate bodyweight exercises like push ups or dips in your chest training?

Body weight dips to get a good stretch in the pecs.

What are your top 3 tips when training your Chest?

HEAVY HEAVY HEAVY!

How often do you train your chest and do you do it on its own day or group it with other muscles?

I usually concentrate on one muscle group, so once a week!

Do you know of any common chest training mistakes that people make and how they can fix them?

Form is important and get a good stretch!

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The Fit & Flex Fridays (FFF) posts highlight one of my workouts I did during the week, for anyone to give a try or modify for themselves. After switching to only calisthenics training for quite some time I decided to include some weights back in, to increase overall strength and to get back into the bodybuilding feel of it, and to target specific muscles that I had neglected.

The workout covered here is predominantly a chest and shoulders workout with some core work. It starts off with some calisthenics work and holds including push ups, handstands and handstand push ups. Then progresses to some weight training to target the chest and shoulders.

Calisthenics workout

• Push ups (2 sets to warm up)
• Wrist warm ups

While on your knees place your hands flat on the floor with your arms straight, and lean forward and backwards (10 times), side to side, and then turn your hands around so that your fingers are facing you and then lean backwards slightly and then forwards. Don’t force anything.

• Push ups | 2 sets
• Handstand walks | 3 – 4 There and back

Even if you can only go a few steps keep at it, and keep straight without using forward momentum.

• Tuck Planche holds | Hold for 45 seconds Total

You don’t have to hold it for 45 seconds at once. Split it into 15 or 10 second sets.

• Core work | 3 sets of each for 1 – 15 seconds

Core work consists of hollow body holds, hollow body flutter kicks and pike sit ups.

• Handstand holds | 2 sets

With the handstand holds focus on the form and keeping tight everywhere and as straight as possible.

• Handstand push ups | 4 sets

Start off with your feet against the wall if you can’t do the push ups free standing.

• Crow pose to handstand and back to crow pose | 3 sets

 

A video posted by fitnish.com (@fitnish) on Mar 10, 2016 at 4:49am PST

 

A great finisher to your workout are some #handstandpushups .. If you’re just starting out use the wall and build it up. As you go along slowly remove one leg off the wall, and then alternate legs. And rather start with your chest and stomach FACING the wall.?#handstands A video posted by fitnish.com (@fitnish) on Oct 14, 2015 at 4:07am PDT

Weights workout

• Bench press | 4 sets (One drop set)
• Dumbbell Press with twist on slight incline bench | 4 sets
• Dumbbell flyes superset with 1 dumbbell centre press | 4 sets
• Standing overhead barbell shoulder press | 4 sets
• Side shoulder raises superset with Front raises | 4 sets

• Stretching routine for flexibility.

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This workout should not take you more than an hour and 15 minutes or so, just remember to keep your rest periods relatively short, about 45 seconds to 1 minute and 15 seconds.

When training the chest muscles, I find that by really tensing and squeezing the chest on each rep, helps to keep focus and tension on the chest, and allows more work to be done primarily by the chest.

When training abs, many people try to rush through the exercises and just ‘go through the motions.’  For example when doing traditional sit ups, people tend to move up and down in a very quick fashion trying to get it done as quickly as possible without truly working the abdominals.

I really think with abdominal exercises, a more slow, controlled movement, allowing you to feel the abs contract at the top, bottom and in the middle of each movement is best.  Be sure to exhale as you contract the abs.

BUT I also believe that the fast paced exercises can also play a role, but only every now and then.  Rather have a few exercises where you use proper control, and then one or two exercises where you just bust it out and try to do the exercise relatively quickly, because trust me, you will still feel the burn.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 20, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.  Make sure to use proper form and FULL range of motion in all exercises.  If your range suffers then reduce the weight!

Download a printable workout log of the Chest and Abs Workout here:

• Editable Word Document: WOW Chest And Abs
• Pdf Document: WOW Chest And Abs

Chest and Abs Workout

Exercise 1:

• Incline barbell chest press

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 2: 

• Flat (bench) cable chest press (using the cable machine)

Sets: 5
Reps: 15, 12, 10, 8, 6
Increasing weight each set.

Exercise 3:

• Flat (bench) dumbbell flyes

Sets: 4
Reps: 20, 15, 12, 10
Increasing weight each set.

Super Set With

Exercise 3.1:

• Flat dumbbell chest press

Sets: 4
Reps: 12, 12, 10, 10
Increasing weight every second set.

What is a super set?  A super set is where you perform one exercise straight after another.

Exercise 4:

• Decline barbell bench press

Sets: 4
Reps: 12, 10, 10, 8
Increasing weight each set.

Exercise 5:

• Standing cable crossovers

Sets: 2
Reps: 20, 15
Increasing weight each set.

Exercise 1:

• Hanging leg raises

Sets: 4
Reps: 25, 20, 15, 10

Super Set With

Exercise 1.1:

• Decline bench sit ups with weight

Sets: 4
Reps: 25, 20, 15, 10

Exercise 2:  

• Incline bench lying leg raises with hip thrust

Sets: 4
Reps: 12, 12, 10, 10

Exercise 3:

• Crunches (Extending and straightening legs after each rep)

Sets: 4
Reps: 20, 20, 15, 15

Super Set With

Exercise 3.1:

• Bicycle kicks

Sets: 4
Reps: 25, 25, 20, 20

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