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WNPF Powerlifting

Drug Free Powerlifting


Chest Workout Chest Exercise
Treasure Chest Workout
(c) 2000, Shawn Lyte
www.RawPowerlifting.com

Upright Row - Pec-Width Grip / warm-up 2 x 10; work 3 x 10 @ 80%
Unlike upright rows for delts, the Effective Range of Motion will
bring your hands to about waist level at the bottom of the movement
and the top of the pecs at the top of the movement. Keeping the pecs
flexed and focused for the duration of the set, pause for about a
second at the top and  bottom of each rep.

Cable Crossover / warm-up 2 x 15; work 4 x 10-12 @ max
Keeping the arms only slightly bent, and not bending over more than 30
degrees, focus on flexing and squeezing the medial and inner pecs to
execute the movement. DON'T drive the movement with force from the
hands or delts. DON'T cross the hands or arms at the bottom of the
movement; bring the heels of the hands together, not the palms or
knuckles. At the top of the movement, only bring the hands up to chest
level, not shoulder level.

Incline Fly / work 4 x 8-10 @ max
First and foremost, DO NOT lock out at the top. Maintain a consistent
Effective Range of Motion which keeps constant stress on the pecs.
Instead of pushing your arms out in an arc then bringing them over the
body, hold the dumbbels just outside of shoulder width with the arms
almost at right angles. Keep the elbows high and wide which means
chest level. Yes, it's going to take a lot out of your arm and
shoulder strength, but we don't want to involve those muscles anyway,
right? Execute the movement by actually PUSHING the medial pecs upward
instead of flexing them inward. As you approach maximum pump in the
medila pecs, continue to pump them upward as you flex the uuter pecs
inward. Execute the entire rep only by means of pectoral isolation,
not pushing with the arms or delts.

Incline Bench Press / work 4 x 6-8 @ max
If you have a 45 degree bench or one that can be adjusted to that
angle, that's what you want to use. Gripping the bar so your arms are
at right angles at the bottom of the rep, keep your elbows
raised/spread to chest level for maximum flexion and effectiveness.
Bring the bar down to about 2 inches below the collar bone, not the
collar bone itself. Pause for a second, then BLAST the weight up with
a hard, controlled upper pec PUSH, not inward flex. Try to imagine the
pecs themselves moving the weight directly. Again, DON'T lock out at
the top, but only MAX THE PUMP of the pec during the concentric phase.

Flat Bench Press / work 3 x 8 @ max
I find that the most effective flat bench trajectory is a slight arc
which takes the bar from being over the face at the top to across the
nipples at the bottom. Again, keep your elbows spread to chest level,
not the typically suggested angle. You won't be able to move as much
weight, but what you do use will really work you hard. As with the
other exercises, DON'T max out at the top, but maintain a constant
tension throughout, and pause at the top and bottom without resting.

Flat Fly / work 3 x 8-10 @ max
DO NOT make the mistake of stretching deep at the bottom of this
movement. Bring the hands down only to chest level, as if being
stopped by a bar. Just as with the inline fly, instead of pushing your
arms out in an arc then bringing them over the body, hold the dumbbels
just outside of shoulder width with the arms almost at right angles.
Keep the elbows high and wide which means chest level. Execute the
movement by actually PUSHING the medial pecs upward instead of flexing
them inward. As you approach maximum pump in the medila pecs, continue
to pump them upward as you flex the outer pecs inward. Execute the
entire rep only by means of pectoral isolation, not pushing with the
arms or delts.

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