Virtually all athletes need to strive to maintain and improve upon their personal fitness should they desire to excel in their own sport. By having a sound athletic fitness program and following it, anyone can turn into a far better athlete.
In this article, I'm going to provide a routine that you can include in your athletic fitness program that can help you develop a powerful chest.
I am not a huge fan of doing sets of bench press, after sets of bench press... after more sets of bench press. That is just a Mundane addition to a physical fitness program. Besides, there are a variety of people out there who feel that bench press is really a ineffective lift, and, while I do not totally agree, I am aware what they are just saying. It is a restricted workout. And, if you would like create a sound athletic fitness program, it is important to mix it up and get creative.
This particular one could be difficult to understand by merely looking at the sets and reps involved. So, I will make sure that I explain it in detail below so that you have a complete familiarity with the best way to carry this routine out and add it to your fitness training program.
This isn't a whole training session. Yet, this is a awesome superset, or circuit (whatever you want to call it) to add to any physical fitness program. You are going to perform the superset 4 times. Here is what it will look like:
Your four supersets are going to involve the following:
-Max Rep Decline Push-Ups -Max Rep Regular Push-Ups -Max Rep Girl Push-Ups -Max Reps Dumbbell Flys -Max Reps Dumbbell Bench Press
This is the way you are going to carry out the superset/circuit:
1. You will commence the superset with decline push-ups and you are going to perform those until you are unable to perform another rep.
2. Immediately following your decline push-ups, set your toes back on to the floor, so that you get back to the normal push-up position, and then perform as many regular push-ups as you can. When I do these, I can usually only perform 1-5 regular push-ups.
3. Once you've completed the maximum amount of regular push-ups possible, drop your knees to the floor and perform as many "girl" push-ups as you can. It is vital that you transition from the regular push-ups to the "girl" push-ups as quickly as possible. For example, if you are on the last regular push-up you are capable of doing, and you're struggling to push yourself up, simply drop your knees and continue going. You will find that after 5-10 of these you will really feel it in your chest. However, don't stop at a specific number; do as many as you possibly can.
4. Now, flip around to your back, get your dumbbells and begin doing flys. You don't need to grab a weight bench, do them on the ground. The explanation for this, is because you have already done a bunch of reps and you probably wouldn't be able to get in an productive amount of reps by doing the entire range of motion. You'll see that doing flys with your back on the ground will limit your motion and you'll be able to execute more reps. Once again, do as many as you are able to.
5. After you've maxed out on your dumbbell flys, switch to dumbbell press. This works exactly like the flys, as your range of motion will be limited. Perform the maximum amount of reps possible.
You are going to carry out four of these supersets/circuits. Rest about a minute between each set.
Cooling down and fitness nutrition is essential to enhancing personal fitness. Immediately after a difficult exercise routine, it is important to the recovery process that you cool down with some light movements. Cooling down will allow you to return your heart beat to a normal level and will also help you clear away waste products like lactic acid. You can cool down by lightly running as well as some stretching exercises.
Another critical component of a fitness training program, is to make sure that you are eating the correct foods. Fitness nutrition is very important to any athlete who would like to boost their personal fitness. If you want a list of foods that could be good for your state of health, take a look at this list of the top ten superfoods.
In this article, I'm going to provide a routine that you can include in your athletic fitness program that can help you develop a powerful chest.
I am not a huge fan of doing sets of bench press, after sets of bench press... after more sets of bench press. That is just a Mundane addition to a physical fitness program. Besides, there are a variety of people out there who feel that bench press is really a ineffective lift, and, while I do not totally agree, I am aware what they are just saying. It is a restricted workout. And, if you would like create a sound athletic fitness program, it is important to mix it up and get creative.
This particular one could be difficult to understand by merely looking at the sets and reps involved. So, I will make sure that I explain it in detail below so that you have a complete familiarity with the best way to carry this routine out and add it to your fitness training program.
This isn't a whole training session. Yet, this is a awesome superset, or circuit (whatever you want to call it) to add to any physical fitness program. You are going to perform the superset 4 times. Here is what it will look like:
Your four supersets are going to involve the following:
-Max Rep Decline Push-Ups -Max Rep Regular Push-Ups -Max Rep Girl Push-Ups -Max Reps Dumbbell Flys -Max Reps Dumbbell Bench Press
This is the way you are going to carry out the superset/circuit:
1. You will commence the superset with decline push-ups and you are going to perform those until you are unable to perform another rep.
2. Immediately following your decline push-ups, set your toes back on to the floor, so that you get back to the normal push-up position, and then perform as many regular push-ups as you can. When I do these, I can usually only perform 1-5 regular push-ups.
3. Once you've completed the maximum amount of regular push-ups possible, drop your knees to the floor and perform as many "girl" push-ups as you can. It is vital that you transition from the regular push-ups to the "girl" push-ups as quickly as possible. For example, if you are on the last regular push-up you are capable of doing, and you're struggling to push yourself up, simply drop your knees and continue going. You will find that after 5-10 of these you will really feel it in your chest. However, don't stop at a specific number; do as many as you possibly can.
4. Now, flip around to your back, get your dumbbells and begin doing flys. You don't need to grab a weight bench, do them on the ground. The explanation for this, is because you have already done a bunch of reps and you probably wouldn't be able to get in an productive amount of reps by doing the entire range of motion. You'll see that doing flys with your back on the ground will limit your motion and you'll be able to execute more reps. Once again, do as many as you are able to.
5. After you've maxed out on your dumbbell flys, switch to dumbbell press. This works exactly like the flys, as your range of motion will be limited. Perform the maximum amount of reps possible.
You are going to carry out four of these supersets/circuits. Rest about a minute between each set.
Cooling down and fitness nutrition is essential to enhancing personal fitness. Immediately after a difficult exercise routine, it is important to the recovery process that you cool down with some light movements. Cooling down will allow you to return your heart beat to a normal level and will also help you clear away waste products like lactic acid. You can cool down by lightly running as well as some stretching exercises.
Another critical component of a fitness training program, is to make sure that you are eating the correct foods. Fitness nutrition is very important to any athlete who would like to boost their personal fitness. If you want a list of foods that could be good for your state of health, take a look at this list of the top ten superfoods.
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