When it came to chests-not many could hang with the big man Ronnie Coleman.
Thick,balanced and separated. More importantly Ronnie did, and still does train very basically.
This workout is inspired by the 8 x Mr Olympia with a blend of the tried and tested movements.
We also threw in one crazy superset for a serious pump!
Before any upper body workout we recommend completing a general warm-up. This involved warning up the joints and muscles involved in the movements you’ll be training on the day.
Being a chest workout we are going to do the following:
A circuit of:
-Light standing dumbell presses
Perform these in a a circuit-12-12 reps of each for 2-3 sets.
Nothing exhausting-just to get the blood moving around the muscles/joints we’re using today
Flat Barbell Bench Press: 4 sets of 8 reps
Simple and effective. This will allow you to move maximum weight and build serious size. If you’re serious about building a chest-this should be a staple in your training.
Warm up with just the bar and continue adding weight and decreasing repetitions as the sets go on.
Once you’re ready hit 4 sets of 8 reps. The first set might seem a little easy but by the last you should be finding it tough. Aim to be explosive on the way up and maintain control on the way down.
Decline Barbell Bench Press: 3 sets of 10 reps
Great secondary movement which switches up the angles and allows you to target the lower portion on the pecs.
Perform 1-2 ‘feel’ sets to find your workout weight.
After this hit 3 sets of 10 repetitions. Similar to the first exercise you want to maintain control on the way down and power the weight up.
Incline Dumbell Bench Press: 3 sets of 12 reps
For a balanced chest you need to include some dumbell work. This allows each side to work independently and help prevent imbalances. The incline also helps to stress the upper portion of the chest for that nice shelf look.
Set the include at about 30 degrees. This will stress the upper chest while minimising shoulder involvement.
Ensure you get a nice stretch at the bottom and bring the dumbells together for a good squeeze at the top.
Incline Dumbell Flyes/Cale Flyers Superset: 3 sets x 15 reps each
Everyone loves a pump right? Well this final superset is designed to really finish the chest off,stretch is out and provide a serious pump!
Using the same incline as the previous exercise use a weight you can handle for 15-20 reps. Ensure you get a nice deep stretch and keep your shoulders retracted throughout the movement. Stretch at the bottom and squeeze at the top. Complete 15 reps then go straight into a set of standing cable flyes.
This keeps constant tension on the chest. Power up and control the weight down. Aim to get a one second squeeze at the top of each rep.
Rest just 60 seconds in between supersets.
Like the Ronnie Coleman chest workout?
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