THE BULLETPROOF CHEST WORKOUT (Longevity Focused Hypertrophy)
If you don’t only want to build a bigger chest but one that is more resilient to shoulder and elbow joint pains in the process of getting it, then you are going to love this new longevity focused chest workout. The bulletproof chest workout is designed for people of any age who are seeking maximum chest growth with minimum repercussions or risk of injury.We start with a proper warmup. Now this is a place that many people get wrong. They jump on a treadmill for 10-20 minutes prior to a chest workout. While this may help you to warm up your body’s core temperature it is not going to do anything to help you perform the chest exercises that lie ahead of you. Instead, you need to perform some sort of movement that involves the same joints that are going to be called upon in the chest workout you are about to perform.
Here is where I like to rely specifically on a bodyweight exercise done at a specific tempo.
I call this a bodyweight systems check and the chest exercise of choice here is the deficit pushup. The point of the 1-2 sets that you are going to perform is to feel how the elbows, wrists and shoulders are feeling on that specific day and work your way into their warmup as you rep out. The way this is best handled is with a much slower rep tempo. Take 3 seconds to lower, 3 second hold at the bottom and 3 seconds to push back to the top.
With this slow tempo you will be able to feel and adapt your way through any of the kinks and joint aches that you may be experiencing when you start so that by the end of the set you are feeling good and you’ve got good blood flow to the chest muscles.
Here is the Bulletproof Chest Workout:
Deficit Pushups: 1-2 x 3-3-3 Tempo
DB/Barbell Bench Press*: 3 x 5 @ 80%
Incline DB Bench Press: 3 x 10-12 FF
BW 1.5 Dips: 2-3 x FF
Cable Crossover: 1-2 x 10+ (12 RM) (5 second conc. / 5 second ecc.)
Band Pull Aparts: 2-3 x 15
From here we move onto the first exercise and this one will be focused on strength. No longevity focused workout should sacrifice the pursuit of strength at any age. Far too many bodybuilder workouts stop at nothing but the pursuit of muscle growth or hypertrophy but you need to fend off muscle wasting and atrophy as you age.
The exercise of choice here is the barbell or dumbbell bench press. If pre-existing orthopedic issues prevent you from comfortably doing the barbell bench press then by all means use the dumbbells. The key here is to perform each rep explosively on the way up - even if the weight doesn’t move all that fast because of the heaviness of the weight selected. This is called compensatory accelerative training and it helps to preserve the size of type ii muscle fibers while minimizing the normal loss of nerve conduction velocity speed that occurs with aging.
Next we perform a dumbbell incline bench press to hit the upper chest or clavicular head of the pecs. The goal here is to perform the reps more slowly on both the lowering and the raising of the dumbbells. Unlike the last exercise where we benefitted from speed on the concentric with heavier weights, the lighter loads here lifted slower and in more control will allow for better chest muscle recruitment and more muscle growth in the long run.
The dumbbells will give you a chance to get greater chest stretch at the bottom of each rep.
Next, we perform a dip for the lower chest. But again, knowing the power of loaded stretch for stimulating hypertrophy we can increase the demands even more by doing one and a half reps. Don’t come all the way up on each rep. Instead, go to the bottom, raise up half way and go back down again for more stretch before coming up to the top. This is an amazing way to increase the growth potential of an already great chest exercise. Remember to keep the shoulders back and down throughout to keep the joints safe.
Last in the chest hypertrophy exercises is the cable crossover. This will give you the adduction that you are missing. Here again, perform the reps slowly and remember to perform a few partials in the stretch position but only after you’ve failed at doing the full range of motion reps.
Wrap up your workout with an all important corrective exericse. The band pull apart should be done for 2-3 sets of 15 reps with each rep being done with impeccable form and function.
If you like these bulletproof workouts and want to see more, remember to subscribe to our channel via the link below.
If you want complete workouts for your entire body that will keep you safe and feeling great while building your best body ever, head to athleanx.com via the link below as well.
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