Jeremy Dutra,

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Jeremy Dutra,Chest, Triceps,Workout,

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Rope Push-Down Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West,

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Rope Push-Down

Time to blast the triceps again. Grab a rope attachment and set the pulley at the top of the cable tower. Start with your elbows at slightly less than a 90-degree angle and bring the rope down, focusing on moving the weight with your triceps. Get a good squeeze at the bottom before controlling the weight back up to the start.

Follow the previously described protocol, doing 5 slow positive reps, 5 slow negative reps, and blasting the triceps to failure to finish each set.

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Cable Fly Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Cable Fly

Cable Fly

Another classic chest movement with a twist! You'll perform your first 10 reps as you normally see this exercise done, pressing forward in a controlled manner. The cables will help you maintain tension on the chest muscles and keep your core braced.

After you complete these, readjust your position so that you are pushing the handles from a wide grip with palms facing down. Instead of bringing the handles out in front of your chest, bring them downward toward the floor until they meet in the center in front of you for another 10 reps.

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Triceps Dip, Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Triceps Dip

Triceps Dip

Hop on the dip bar, or use a dip machine if you need assistance on this movement. If you don't have a dip machine, you can also hang a large band across the dip bar handles and rest your knees in it as a way of assisting you in doing the reps with good form.

No matter which setup you use, keep your elbows tucked in close to your body, not flared out, as you perform the downward portion. This will help protect your shoulder joints from being compromised. Once your elbows reach a 90-degree angle, press up through your palms until your elbows are completely extended.

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Bench Press, Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Bench Press

Bench Press

Now you'll move into a compound lift with the classic barbell bench press. Take a grip that's slightly wider than shoulder width—or even wider if that feels more comfortable when you press. Reps 1-5 will be a slow tempo on the eccentric portion of the lift (count 5 seconds in your head), and reps 6-10 will be a slow count on the concentric portion of the lift.

For the bench press, it's important to maintain a tight upper back—this will help make the pressing movement easier and keep your shoulders stable, which helps prevent injury. A useful cue to help you stay tight is to think about "bending the bar" as you bring it down to your chest.

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Seated Chest Press, Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,

Bodybuilder, Fitness, Muscle Woman,Article,Bodybuilding,Tutorial,Posts,Sport Teacher, Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout,Seated Chest Press

Seated Chest Press

For these, take the same approach as you did with the flyes and perform the 5 slow positives, 5 slow negatives, plus reps to failure. Definitely load up a little lighter than you would for regular sets of seated chest press.

To make sure you aren't pressing only with your anterior delts, pull your shoulder blades together and down, as if you were putting them into your back pocket. Keeping your feet firmly planted into the floor will also give you a more stable base while pressing.

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Machine Fly (Aka Pec-Deck Machine) Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest, Triceps,Workout

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,

Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest,

Triceps,Workout

Machine Fly (Aka Pec-Deck Machine)

Sit with your back flat against the pad, shoulders back, and abs tight. Set the machine so that your hands are just slightly behind your shoulders at the start. For the first 5 reps, bring the weight slowly to the center with a 5-second count before returning to the start. For the second 5 reps, bring the weight in at a normal tempo and return to the start with a slow tempo. After you complete those 10 reps, do as many as you can at normal pace until you reach failure.

Remember to maintain good form by controlling the weight—it should be challenging, but you shouldn't have to muscle it to barely reach full range of motion.

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Maaxx West's Chest And Triceps Routine

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Triceps,Workout,Routine

Maaxx West's Chest And Triceps Routine

Start with a few warm-up sets on the machine flyes, then get to work!

Machine fly: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Seated chest press: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Bench press: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Triceps dip: 3 sets to failure

Cable fly: 4 sets, 10 reps pushing forward, 10 reps pushing downward

Rope push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Reverse-grip push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Overhead triceps extension: 3 sets, 12 reps

Stretch cool-down

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Olympus Lyfestyle athlete and WBFF Bikini Diva Maaxx West Workout Type

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Olympus Lyfestyle,WBFF Bikini Diva,Maaxx West, Woman Bodybuilder,Chest,Triceps,Workout

Training chest and triceps together is a classic pairing in body-part splits. This makes sense, as the triceps are an ancillary muscle group to the chest. You might feel like these workouts would get old after a while, but with a little creativity in your rep schemes, you can keep triggering new gains—along with some pain, of course.

In this workout, Olympus Lyfestyle athlete and WBFF Bikini Diva Maaxx West—with help from her husband and training partner, Olympus Lyfestyle athlete Carlos Bustamante—takes you through a combination of compound and isolation exercises to hit the chest muscles from all angles and with varying loads. The second half of the workout incorporates higher-rep triceps movements to push the tris to their limit.

On the majority of these movements, you're asked to slow your tempo during the concentric, or positive, and eccentric, or negative, phases of the lifts, so be sure you are consistent with your tempos on each rep and that you're using an appropriate weight.

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Maaxx West's Muscle-Building Chest and Triceps Workout

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text, Maaxx West, Woman Bodybuilder,Chest,Triceps,Workout

Maaxx West's Muscle-Building Chest and Triceps Workout

Get a defined chest and killer triceps with this upper-body workout from WBFF Bikini Diva and Olympus Lyfestyle athlete Maaxx West.

Training chest and triceps together is a classic pairing in body-part splits. This makes sense, as the triceps are an ancillary muscle group to the chest. You might feel like these workouts would get old after a while, but with a little creativity in your rep schemes, you can keep triggering new gains—along with some pain, of course.

In this workout, Olympus Lyfestyle athlete and WBFF Bikini Diva Maaxx West—with help from her husband and training partner, Olympus Lyfestyle athlete Carlos Bustamante—takes you through a combination of compound and isolation exercises to hit the chest muscles from all angles and with varying loads. The second half of the workout incorporates higher-rep triceps movements to push the tris to their limit.

On the majority of these movements, you're asked to slow your tempo during the concentric, or positive, and eccentric, or negative, phases of the lifts, so be sure you are consistent with your tempos on each rep and that you're using an appropriate weight.

Here's the workout:

Maaxx West's Chest and Triceps Routine

Start with a few warm-up sets on the machine flyes, then get to work!

Machine fly: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Seated chest press: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Bench press: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Triceps dip: 3 sets to failure

Cable fly: 4 sets, 10 reps pushing forward, 10 reps pushing downward

Rope push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Reverse-grip push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure

Overhead triceps extension: 3 sets, 12 reps

Stretch cool-down

Technique Tips

Machine Fly (aka Pec-Deck Machine)

Sit with your back flat against the pad, shoulders back, and abs tight. Set the machine so that your hands are just slightly behind your shoulders at the start. For the first 5 reps, bring the weight slowly to the center with a 5-second count before returning to the start. For the second 5 reps, bring the weight in at a normal tempo and return to the start with a slow tempo. After you complete those 10 reps, do as many as you can at normal pace until you reach failure.

Remember to maintain good form by controlling the weight—it should be challenging, but you shouldn't have to muscle it to barely reach full range of motion.

Seated Chest Press

For these, take the same approach as you did with the flyes and perform the 5 slow positives, 5 slow negatives, plus reps to failure. Definitely load up a little lighter than you would for regular sets of seated chest press.

To make sure you aren't pressing only with your anterior delts, pull your shoulder blades together and down, as if you were putting them into your back pocket. Keeping your feet firmly planted into the floor will also give you a more stable base while pressing.

Bench Press

Now you'll move into a compound lift with the classic barbell bench press. Take a grip that's slightly wider than shoulder width—or even wider if that feels more comfortable when you press. Reps 1-5 will be a slow tempo on the eccentric portion of the lift (count 5 seconds in your head), and reps 6-10 will be a slow count on the concentric portion of the lift.

For the bench press, it's important to maintain a tight upper back—this will help make the pressing movement easier and keep your shoulders stable, which helps prevent injury. A useful cue to help you stay tight is to think about "bending the bar" as you bring it down to your chest.

Triceps Dip

Hop on the dip bar, or use a dip machine if you need assistance on this movement. If you don't have a dip machine, you can also hang a large band across the dip bar handles and rest your knees in it as a way of assisting you in doing the reps with good form.

No matter which setup you use, keep your elbows tucked in close to your body, not flared out, as you perform the downward portion. This will help protect your shoulder joints from being compromised. Once your elbows reach a 90-degree angle, press up through your palms until your elbows are completely extended.

Cable Fly

Another classic chest movement with a twist! You'll perform your first 10 reps as you normally see this exercise done, pressing forward in a controlled manner. The cables will help you maintain tension on the chest muscles and keep your core braced.

After you complete these, readjust your position so that you are pushing the handles from a wide grip with palms facing down. Instead of bringing the handles out in front of your chest, bring them downward toward the floor until they meet in the center in front of you for another 10 reps.

Rope Push-down

Time to blast the triceps again. Grab a rope attachment and set the pulley at the top of the cable tower. Start with your elbows at slightly less than a 90-degree angle and bring the rope down, focusing on moving the weight with your triceps. Get a good squeeze at the bottom before controlling the weight back up to the start.

Follow the previously described protocol, doing 5 slow positive reps, 5 slow negative reps, and blasting the triceps to failure to finish each set.

Reverse-Grip Push-down

Now, change up the push-downs slightly. Grab an EZ-bar attachment to replace the rope. You can use a straight-bar attachment if an EZ-bar is not available, but the EZ-bar will be more comfortable for your wrists.

Hold the attachment at the ends of the bar with an underhand grip. This targets the medial head of the triceps, while the rope push-down hits more of the lateral head. Perform the reverse-grip push-downs with the same rep scheme and technique as used on the rope push-downs.

Overhead Triceps Extension

Grab your rope attachment again, this time setting the pulley at the bottom of the cable tower. Holding the ends of the rope attachment, turn your body to face away from the tower and take a staggered stance with a slight lean away from the tower. Start with your elbows bent and your hands behind your head.

No slow reps on this exercise, just a steady, controlled press up above your head until your elbows are locked out and the triceps are contracted. You will get more out of this movement when you don't rush the reps. While it hits all three heads of the triceps, the overhead position helps to target the long head the most.

Stretch

Post-workout is the time to do your static stretching to help prevent tight or sore muscles and maintain your range of motion. Hold each stretch for 30 seconds.

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Chest

Chest

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Quality Exercises to Work Upper Chest

Choosing are important in overall physique development. Many trainees hammer away at flat bench presses and flyes, but wonder why their upper chest development falls short. Not only will diversifying your chest training lead to greater overall development, but it will increase your bench press fast! The following is a list of the best exercises to work upper chest.

Incline Barbell Bench Press - Almost every gym has an incline bench set up. Adjust the seat so that you can safely take the bar out of the rack without hitting the pins and position yourself under the bar. Take a grip slightly wider than your normal flat bench press grip. Now bring your shoulder blades together so that your chest is forced out high and your back is digging into the bench. Squeeze the bar tightly as you take it out and lower it in a straight line perpendicular to the ground. Since we are choosing exercises to work out upper chest instead of building overall strength, this needs to be looked at like more of an isolation movement. That means letting your elbows flare out to the side. With a wide grip and the elbows out to the side, this will almost look like a flye. The bar should touch high on your chest, somewhere around the collar-bone. Without bouncing, reverse directions. (WARNING! This technique is extremely effective at building a pigeon chest, but does position your shoulder joint in a delicate position. Any time your elbows are flared out way from the body the bar must be lowered SLOWLY and under control with a steady tempo. In contrast, any time heavy weight (85% 1 rep max and up) is being pressed with high intensity, your elbows must be tucked to the side. This is better for strength purposes, but hinders pectoral development slightly.)

Recommended - 5 sets of 10

Incline Dumbbell Press - Grip the dumbbells and walk over to the bench. As you sit down, position them so that they are standing straight up on your legs with your palms facing each other. Now lay back as you kick the dumbbells into position. I recommend taking a second to pin your shoulder blades together before you begin the set. Once you are tight, drive the dumbbells up in a straight line. Many trainees waste energy pressing them together. This means that as the weights are being pressed vertically, they must also travel horizontally to end up together. This wastes energy and does nothing to work out upper chest. Move the weight in a straight line perpendicular to the ground. I also like to play around with the grip. If you have shoulder issues, try pressing with palms facing each other or turned slightly out. Just like the barbell version, this is an accessory isolation exercise, so press with care. Lower slowly and keep a steady tempo.

Recommended - 5 sets of 15

Incline Dumbbell Flye - The weights don't need to get big on this. Grab a pair of light dumbbells to start out, and sit on an incline bench. Press the weights up so that the ends of the dumbbells are touching each other and your palms are faced away from you. Keeping a slight, constant bend in the elbows, allow the dumbbells to slowly lower away from each other in an arc. Lower them as far as you COMFORTABLY can. Don't tear a pectoral trying to get them to scrape against the ground. They should lower slowly, and return to the top just as slowly. The tempo should be 3-1-3-1, as in 3 seconds down, 1 second pause, 3 seconds up, 1 second pause. The grip can also be changed to a more traditional palms in flye, but I prefer the former. Do these correctly and your upper chest will be screaming.

Recommended - 5 sets of 20

Push Ups with Feet on the Bench - Kick your feet up on a bench and space your hands similar to your bench grip on the ground. Since we are still isolating, we want to focus on tempo again as opposed to speed or weight. Keep the elbows out to the side, lower slowly, pause, and return to the top, and pause again. You can do multiple sets to failure, or have a partner put a weight plate on your back. Either way, keep the reps over 20. If your shoulders or pectoral insertion bothers you at all, play it safe and tuck your elbows to the side. It's not as effective, but not enough of a difference to risk injury.

Recommended - 5 sets of 20

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