A great routine to pump the chest. As always if you are doing an intense chest workout you should use a spotter. You will be using dumbbells, choose a weight you could complete 10 reps with. To begin do 5 reps of flat bench press, then go right into 5 wide stance pushups ( conduct these nice and slow ). Immediately after you finish the pushups go right back and do 5 more reps with the dumbbells and then 5 more pushups. Rest for 90 seconds. The first time through both the pushups and presses wont feel to hard, but the second time through the combo it will get very difficult.
After you rest drop the weight by 10 lbs and this time do 6 reps on the presses and then 6 pushups. Immediately do 6 more reps of presses and then 6 pushups. Rest for 90 seconds. Now drop the weight by 10 more lbs and repeat like above, this time doing 7 reps. Rest for 90 seconds. Finally drop 10 more lbs and repeat like above but do 8 reps. And yes now you are finished, your chest and shoulders will thank you.
Flat Dumbbell Bench Press 5 reps
SUPERSET WITH
Pushups 5 reps
SUPERSET WITH
Flat Dumbbell Bench Press 5 reps
SUPERSET WITH
Pushups 5 reps
Rest 90 seconds.
* Now drop 10lbs and do the same format but now 6 reps. Rest 90 seconds. Drop 10 lbs, do 7 reps. Rest 90 seconds. Drop 10 lbs, do 8 reps.
