Chest of a Champion - Excellent Workout for a Powerful and Toned Chest

This workout is dedicated to everyone out there who wants there body to be built like a champion. If people should take notice of your chest, it should be for a good reason. This workout is designed to bring out definition, as well as keep a strong and powerful look to the chest.

To start this workout, you should be warmed up with whatever you feel gets your joints warm and chest primed and ready to go. The first exercise will be the Incline Power Press (Incline Bench Press if you don't have this station). Because this workout is working on toning the chest and shaping it, we'll be doing more reps at a slower pace. So starting with the weakest area of the chest (upper) is the best place to start.

After your warm up sets, complete 4 sets of 12 reps. When doing your reps, remember to keep a slower pace. This will activate the small twitch muscle fibers that are responsible for definition and striations. It should take you about 2 seconds to bring the weight down to your chest, and 1.5 - 2 seconds to push it back up. At the top of each rep you need to flex your chest without locking out your elbows before lowering the weight back down.

Next we will focus on the width of the chest with a flye movement. Having width in your chest is just as important as how much you press. If all you do is press, you will end up with boulders for a chest that just look like knots. Widening the chest is a great way to show detail and power. Doing the flat bench flye will allow you to stretch the chest after the first pressing movement and start showing detail. Complete 4 sets of 12-15 reps.

>>>Remember to squeeze at the top of the exercise and don't bounce the dumbbells up. That's a great way to tear something. Slow and controlled with a squeeze at the top is the way to go.

Don't go anywhere, stay with the flat bench for the next exercise. Flat Dumbbell Bench Presses are next. This time we are going to go a little heavier and do 3 sets of 10-12 reps. You can be a little more explosive here to keep size and strength in the chest. Don't be so explosive that you lose your focus. You should take 2 seconds to lower the weight, and 1 second to powerfully press it back up.

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