JOE's Summer Workouts: Ultimate chest routine
In our new series of workout videos, personal trainer Anthony Lynch runs us through a whole routine designed to pump up your chest
Anthony Lynch of Raw Condition Gym in Dublin walks us through a few exercises designed to work the chest from a series of different angles, to give you that perfectly sculpted look.
First up is a Cable Fly with a Twist at the end to hit the sides of the chest. Make sure to maintain the same level of bend in your elbow from start to finish, and at the end, turn your hands so your pinkies meet. Aim for 3 sets of 10 on this one.
Next up are the Explosive Bench Press Ups. If you feel that you're not up to reaching the height of the benches yet, you can use an exercise step, and build up to a height, but make sure that you have plenty of shoulder stability. Since these are explosive movements, aim to get 8, and ensure that you maintain your form by not letting your hips dip. If you feel you can go for more without sacrificing form, then go for it, but once your hips start to dip, take that point as the break in your sets.
The Alternating Fit-Ball Press is one that you won't see many people doing in the gym, but is great for both the chest and the core. It also allows you to adjust your position more easily to cope with the weight, whereas on a flat bench you may find it more difficult. Here, you should ensure that your hips are ridged, and raise the weight as you would in a normal dumbbell press. Once again you should be aiming for 3 sets of 10 on each arm, and make sure that the movement is controlled and slow.
For the final exercise, Anthony uses Rip 60, the latest in suspension training equipment, which is designed around functional exercise using your body weight. This is an Alternating Chest Press with rotation, with the key being to engage your core and push down, as if you were punching the ground.
You can also include incline and decline bench press, and Anthony talks a little bit about mixing up your sets and reps so that you keep the body guessing.