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Chest Supersets

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Chest Supersets
[/highlight]


Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well





In this Ausbb Workout Routine we will be doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Compound superset. are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. You will focus on your chest with supersets











[highlight]1) Bench Press (straight into Incline Dumbbell Press)[/highlight]




1)Lie faceup on a bench, with your feet set on the floor and your hands a bit wider than shoulder-width apart. Most Olympic barbells have a set of rings, or grooves, in the knurling, against which you should place the outsides of your palm, using standard overhand grip
2) Extend your arms and move the bar from the uprights to above your chest, keeping your arms straight. Slowly lower the bar to your middle chest. Pause, then push the bar straight up to the starting position, over your chest


[ame="http://www.youtube.com/watch?v=34XRmd3a8_0"]Bench Press 101 - YouTube[/ame]










[highlight]1) Incline Dumbbell Press[/highlight]

  1. Lay on your back on a bench with your feet on the floor
  2. Hold a dumbbell in each hand, starting with the elbows bent and just below shoulder level
  3. Either hold the dumbbells in a pronated position (palms facing to your feet) or in a neutral position (palms facing each other)
  4. Push the hands straight up, towards the ceiling
  5. Slowly return to the starting position
  6. Keep the lower back in contact with the bench at all times
  7. Angle of body should be between 0 and 45 degrees.



[ame="http://www.youtube.com/watch?v=pSLIgI5Yixc"]Correct Technique for Incline Dumbbell Chest Press - YouTube[/ame]



[highlight]2) Decline Weighted Push-Up (right to Flat Chest Press) [/highlight]




1)Put your feet up on a bench close together place your hands on the floor so that they're slightly wider than and in line with your shoulders. Have a workout partner place a weight plate on your back, at the level of your shoulder blades.


[ame="http://www.youtube.com/watch?v=OHvcyMSLFkA"]Decline Weighted Push-Up - YouTube[/ame]





[highlight]2) Flat Chest Press



  1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows.



[ame="http://www.youtube.com/watch?v=G5v36PTX6Ps"]Dumbbell Flat Chest Press Prone Grip - YouTube[/ame]



[highlight]3) Pec Deck (right to Cable Crossovers)[/highlight]




1. Set the pin at the appropriate weight, adjust the seat to the appropriate height and adjust the arms to a comfortable starting position.

2. Sit in the pec deck seat with your back flat against the pad and your heading looking straight forward.

3. Grasp the pec deck handles, bend your elbows slightly and bring the handles together by contracting your chest.

4. When the handles have touched, hold that position for a second and squeeze your chest.

5. Slowly return the handles back to the starting position.


[ame="http://www.youtube.com/watch?v=8hLGj3QXd0k"]Tammy using the pec deck - YouTube[/ame]





[highlight]3) Cable Crossovers[/highlight]





  1. Set up the cable machine for crossovers by adjusting the pulleys to the highest point possible on both sides and attaching single grip handles. Set your desired weight on the weight stacks and grasp each handle with your palms facing down.
  2. Take a step forward. Your arms should be slightly bent at the elbows with your chest up and eyes facing forward. This is the starting position for the exercise.
  3. Rotating at the shoulders only and moving your arms in a circular motion, slowly bring the handles together and cross them over in front of your body. Squeeze your chest as you cross the handles over.



[ame="http://www.youtube.com/watch?v=5lq2bW3OBS0"]Low Cable Crossovers - YouTube[/ame]
 
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