Here we go... PART THREE of the FEEDER WORKOUT PROGRAM. I've covered the TRICEP - BICEP FEEDER WORKOUT (4-15-15), and the SHOULDER FEEDER WORKOUT (5-10-16) in previous blogs. This month I will move onto the CHEST FEEDER WORKOUT. This workout will blow up the chest and leave your muscles burning! This is probably my favourite of the feeder workouts.
To reiterate from past feeder workout blogs, this workout is not intended to replace your weekly chest workout. The feeder workout is designed to pump blood into the targeted muscle which flushes oxygen and nutrients into the muscle to help them rebuild and grow. It will also increase the body's natural production of anabolic hormones like testosterone which keep you in an anabolic or growth state.
Again, I must state, this workout is not for the beginner. This short but intense workout is designed for those who are more advanced and are looking to shock the muscles... create a neurological response that will stimulate cellular hypertrophy or growth. I don't recommend you do this workout while doing the shoulder or tricep -bicep feeder workout. I generally recommend doing the feeder workouts for the specific muscles for 4-6 weeks. The feeder workout is excellent for bringing up a lagging muscle group.
The Chest Feeder Workout
Like the other Feeder workouts, it's just two exercises, completed back to back with no rest. I use 20lb dumbbells for this workout. You will need to choose a weight that will allow you to complete the full 100 reps for each exercise. I started with the incline fly first because it targets the upper portion of the pectorals. This will allow your chest to look fuller. I like to perform incline exercises first while the chest is fresh and at my strongest.
100 reps dumbbell incline fly (45 degree bench)
100 reps dumbbell flat bench fly
3 sets... Fast paced reps with no rest!
INCLINE DUMBBELL FLY
Laying on an incline bench, raise the dumbbells overhead keeping a bend in the elbows. Slowly lower the dumbbells out to the sides of your chest maintaining the bend in the elbows. When you feel a stretch in the pectorals muscles, contract the chest raising the dumbbells back up over the chest in an arc movement. Complete the 100 reps in a rapid, pumping motion while maintaining proper form.
FLAT DUMBBELL FLY
he flat fly is executed the exact same way as the incline fly with the only exception being done on a flat bench. Remember to maintain a bend in the elbows as in a hugging motion and keep the weight over the chest rather than the face. Perform the flat fly immediately after the 100 reps of the incline fly.
TIP: An easy way to count the reps and get through each set: Once you count out 20 reps, continue to count out the reps in tens. For example, after you hit 20 reps, continue with 1,2,3,4,5,6,7,8,9,30; 1,2,3,4,5,6,7,8,9,40... In my and other's experience, this helps make the 100 reps seem not so intimidating and will help keep you focused. Believe me, around 70 and 80 reps the muscles will burn and you will lose your train of thought : ) You will want to choose a lighter weight to prevent sloppy form or injury. This is not the time to try to lift heavy!
*Always consult your physician and Certified Personal Trainer before beginning this or any other exercise program. This workout is not intended for beginners or those with pre-existing medical conditions.
**Feel free to contact me to demonstrate the above workout or set up an individual feeder workout program.