Exercise of the week- Tyrannosaurus Pecs!

[Adam Knowlden]

Flat Bench Dumbbell Press

You’ll be doing 4 total sets. With the rep scheme (a rep scheme just means a plan that you will use to dictate the general range of reps you want to hit with each set)

To better illustrate what a rep scheme (plan) is I’ll lay the rep scheme out for this first exercise.

Set one – 10 reps

Set two – 8 reps

Set three – 6 reps

Set four – 6 reps

Here are the special instructions for this exercise. You will follow this protocol for the first and last set of this exercise.

We will be utilizing the partial reps principal and the static hold principle for the 1st and 4th set.

So, after you reach failure on your last rep, keep your arms at the top of the range of motion on your last rep. From there, lower the dumbbells a few inches and press back up. Continue in this manner until you can no longer move your arms even 1/16th of an inch! I mean keep doing these partial reps until your arms won’t budge! This is going to burn on your chest like crazy, but you have to keep it going until your arms will absolutely not move at all. This should feel similar to the pain of doing partial reps on your calves!

Now hold the last partial rep in the fully contracted position at the top of the range of motion for 10-30 seconds.

You will feel a monstrous burn in your middle chest when you do this! Remember the longer you can hold the static hold the more muscle growth it will induce! Aim for at least a 10 second hold. If you can’t get that high that’s OK, but make sure you drop the weights because of true failure and not just the pain. There is a HUGE difference between these two. This static hold is going to feel like someone lit a match and set it on your chest, especially after the partial reps. Your job is to hold it until your arms give out and not because of the pain!

[KrYptic.x]

That was the plan for about 40 minutes when I do chest. But I was going to do them incline /forum/images/graemlins/wink.gif

[ZachE84]

Thanks man! Going to do chest in about an hour. Do you think they will be just as effective if I do them on the incline?

[sully764]

yup ahh

[Adam Knowlden]

[ QUOTE ]
Thanks man! Going to do chest in about an hour. Do you think they will be just as effective if I do them on the incline?

[/ QUOTE ]

Defenietly! You can use the same technique for flys as well!

[bennyhanna1]

I wish i had pre set dumbells, the DB's that i have can't hold enough weight, theres no room /forum/images/graemlins/frown.gif

[IronKnuckle]

/forum/images/graemlins/shocked.gifwow! just wow. /forum/images/graemlins/shocked.gif

[President Wilson]

The best part is this!

[ QUOTE ]
Continue in this manner until you can no longer move your arms even 1/16th of an inch!

[/ QUOTE ]

[GodsGladiator]

i need to start going to the gym in the evening if your gonna be posting this stuff after lunch /forum/images/graemlins/smirk.gif

just to throw in something extra, here are links to this exerscise here (http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html) and here (http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html) and here (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html)

[Venom]

Awesome! I will try it out this week. /forum/images/graemlins/smile.gif

[William Ustav]

Thanks, Adam! I'll do it in my next chest session! /forum/images/graemlins/shocked.gif But can I do it with a barbell instead?

[Fireproof]

Awesome! Can't wait to get to the gym! /forum/images/graemlins/laugh.gif

[Gockenator2]

I like it.. thanks OS

[soccerchick]

just in time for chest today! /forum/images/graemlins/cool.gif

[RicoCPA]

[ QUOTE ]
Your job is to hold it until your arms give out and not because of the pain!


[/ QUOTE ]

[ QUOTE ]
Thanks, Adam! I'll do it in my next chest session! /forum/images/graemlins/shocked.gif But can I do it with a barbell instead?

[/ QUOTE ]



Ouch, Will. You may drop it on your head!

[Emperor_Milos]

Come on baby light my chesttttt....

[alanlws16]

This is very similar to the first week of 8 weeks to bigger pecs, but this is with dumbells. I felt it with the barbell version, it is pure hell. I can't even imagine trying to balance those dumbell near the end of that 4rth set /forum/images/graemlins/crazy.gif LOL!!! Can't wait!

[GodsGladiator]

[ QUOTE ]
[ QUOTE ]
Your job is to hold it until your arms give out and not because of the pain!


[/ QUOTE ]

[ QUOTE ]
Thanks, Adam! I'll do it in my next chest session! /forum/images/graemlins/shocked.gif But can I do it with a barbell instead?

[/ QUOTE ]



Ouch, Will. You may drop it on your head!



[/ QUOTE ]

ya that sounds scary, if you are, make sure you have spotter(s)

[k2fender]

Im definately going to give this a try next chest day. Thanks, oldschool.

[X-Factor]

Here's something extra to do, I tried this....after you hold it for 30 secs, bring it down in about a 5-10 sec negative.....see if you can handle that....once you have done that....it's time for fasical stretching, go into a fly position and get a partner to push your shoulderblades down...then get them to help you life the weights up then do the static and negative again.....wait'll you try it....if you have the stones to...

[the_devils_son88]

Awesome Exercise. To bad I'll have to wait until early next week before I can try this out. I like the idea of you keep going until you can't even move your arms '1/16th' awesome!~

[Myth]

Looks like an awesome workout! I cant wait till chest day to try it, thanks OS

[OldGeezer]

Gotta try this.
Two questions though: how much weight and how often.

[GodsGladiator]

I just did this today guys, and man what a burn, i can still feel it and it was my first chest excersise, and that was an hour or so ago /forum/images/graemlins/laugh.gif

[the_devils_son88]

Absolute burners on the chest, but very very affective on the Pecs. Good exercise.

[ChosenSoldier]

well i guess its time to go to war with our chest again thanks for the new tactic

[Brad140]

[ QUOTE ]
Gotta try this.
Two questions though: how much weight <font color="red">whatever you can handle for the reps given </font>and how often. <font color="red">Every other chest workout, vary it up like one week use it on incline, the next you use it on decline,etc.</font>

[/ QUOTE ]

[QBMUSCLE]

one question. not meaning to flame, but is this a really religious site or what?
good looking exercise though!

[BeachBum17]

i love the 8 week workouts!! They are extremely motivating!

[Pacman]

bump

[lifting4life]

Awesome workout! This is in the 24 Workout Mass Blitz too, but with barbell. Can you use this concept on flat, incline, and decline? I know it felt like I got run over by a train when I did it with barbell I can only imagine the hightened pain with barbells!

"Try and fail is the manner of losers; try and learn is the way of the strong"

"Greatness does not come from achieving what desired, it comes from always desiring more than you can achieve. Lord, grant me that I may always desire more than I can achieve"

Age: Almost 18
Height: 5'11.5"
Weight: 192.5 (Bulking from 173lbs)
BF: 18%
RA: 15in.
LA:14.8 in
Bench:235lbs
Squat:365lbs
Deadlift:300lbs

EVERYONE KEEP TRAINING HARD AND STRONG!

[T-Gunner]

I did it...... and just about died!!!!!

Purely AWESOME!!!!! it was one of my best chest workouts ever

[Guess_11]

#721381 - 12/01/03 03:15 PM

Wow.

[bsimpson]

[ QUOTE ]
one question. not meaning to flame, but is this a really religious site or what?
good looking exercise though!

[/ QUOTE ]
a lot of the members hear are christian if that is what you mean

[Armor for Sleep]

ill give this plan a shot next time i hit my chest. i have not been feeling DOMS there lately and just reading this gave me DOMS

[Edo]

What about doing Bench Press? arent BP and Flat Bench Dumbbell Press same stuff for the Chest? or am I wrong, someone please correct me if I am wrong. <font color="blue"> </font>

[riddik83]

wow that sounds awesome, i've been thinking about what kinda shock i could for my cheat tommorow, THis is it!

[JayLaz]

[ QUOTE ]
just reading this gave me DOMS

[/ QUOTE ] /forum/images/graemlins/laugh.gif

HAHA great post...lookin forward to chest-day!

[PainMan]

"Tyrannosaurus Pecs"

The name alone is great! Maybe, if someone gets creativen we could see some programs like Brontosaurus Biceps, Tricep-ertops, Quadra-saurus and Latisimus-saurus Dorsi to name a few /forum/images/graemlins/wink.gif

[Adam Knowlden]

Check out my traps article. /forum/images/graemlins/wink.gif

Also there is no such thing as Brontosaurus. /forum/images/graemlins/tongue.gif

[maczuk]

I've been looking for something to help me build my pecs. I'm definitely going to do this on my next chest day. Can't wait to feel the burn!

[PUDDY]

I missed this by a day! Now I have to wait for the next chest day. Looks incredible.

[Adam Knowlden]

You'll love it!!

[littleamazon]

I am doing it. Tomorrow's legs but I am doing it..Friday. lol.

Amazon

[corey22]

that is an interesting technique, and im definitely going to try it out, but i have heard that the "burn" you feel when lifting is lactic acid infusion, which has a catabolic effect on muscle growth. is this right? if not, please enlighten me.