When training larger muscle groups such as chest, The stabilizing or supporting muscles which are generally smaller fatigue faster than the larger targeted muscle. Therefore, performing isolation exercises (movement at one joint) before basic compound (multi joint movement) will allow the targeted muscle to be fatigued before the smaller, weaker muscles. For instance, before performing the bench press, perform dumbbell flyes, cable cross overs or the pec deck. This will work the chest with minimal shoulder and triceps involvement. This allows the chest to be worked more effectively because the shoulders and triceps will be stronger when working the already fatigued chest during the bench press.
To add to the intensity, I've added supersets to the mix! Basically, you perform a set of 10 dumbbell flyes, followed immediately with another set of 10 reps with half the weight and then perform 10 reps of bench press with a weight you can handle to barely squeeze out the 10 reps! Give this a try next time you are working your chest!
PRIMARY MUSCLES TARGETED
Pectoralis Major
Pectoralis Minor
STABILIZER MUSCLES
Deltoids
Triceps
Rectus Abdominis (Abs)
Core
SET UP FOR THE CHEST PRE-EXHAUST
1. Grab two sets of dumbbells - for instance, a set of 40lb and set of 20lb and place them at the foot of a bench press on the floor.
2 .Load the barbell on the bench press with a weight you can lift for 10 reps.
3. I recommend having a spotter for the bench press portion of the exercise.
EXECUTION OF THE CHEST PRE-EXHAUST
1. Perform 10 reps of flat dumbbell flyes with the first set of dumbbells (heavier set of dumbbells).
2. Immediately set the first set of dumbbells down and perform a set of Dumbbell flyes with the second set of dumbbells (half the weight of the first set of dumbbells)
3. Immediately set the second set of dumbbells down and perform a set of barbell bench press for 10 reps.
4. Be sure to perform controlled reps for each set, being mindful of your form throughout the entire exercise.
5. Take no rest between each of the three exercises. Each set of flyes and bench press should be completed immediately at the conclusion of the previous set!
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2 .This exercise can also be performed using a pec or cable crossovers instead of dumbbells flyes and using a machine chest press instead of a bench press for safety.
3. This CHEST PRE-EXHAUST also works well using an incline bench to target more of the upper chest!
4. You can incorporate this PRE-EXHAUST workout with every large muscle group! For instance for back you can perform a set of dumbbell rows followed immediately with a second sight with lighter weight and then finish with lat pull downs. You can work shoulders by performing a set of dumbbell lateral raises, followed immediately with a second set with lighter weight and then finish with a set of shoulder presses. This works well with legs too! Contact me for pre-exhaust exercises for every muscle group!!!!
*For a video demonstration, check out my friend/client Matt demonstrating The CHEST PRE-EXHAUST on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.