The following chest blitz workout is designed to stimulate chest development and works by working exactly the same with enough difficulty to use twice a week. It uses many compound movements performed in varying hypertrophy repetitions (12-15) and is filled with clever tips that will increase muscle engagement to ensure you stimulate development.
The Buff Dudes are responsible for some of the toughest and most effective workouts on YouTube. These guys train smart and are good.
His Blitz drills are some of the best examples of this and are designed to add rapid muscle development in the blink of an eye – perfect for areas of delayed development.
So how does this work? The following chest blitz workout is designed to stimulate chest development and works by working exactly the same with enough difficulty to use twice a week. It uses many compound movements performed in varying hypertrophy repetitions (12-15) and is filled with clever tips that will increase muscle engagement to ensure you stimulate development.
The goal here is not to break records. Instead, you will be aiming to stimulate the chest exactly as needed in the shortest possible time, while allowing for a recovery period so you can start again soon after.
Here is the complete workout with some powerful tips that will really make a difference.
We are starting with the dumbbell inclined bench press and neutral grip. This works the upper part of the chest, which is often overlooked. If you want your chest to look like Optimus Prime, then working the upper region is what counts. Forget about it and your chest will end dangerously close to male breasts!
Tip: Increase your inclination with each set – so you vary and slightly change the angle each time.
The bench press is one of the simplest chest movements there is – but it is also one of the best. In this case, it’s perfect after the dumbbell-inclined bench press and neutral grip, as it allows you to continue exercising after your shoulders have started to fatigue.
Tip: Use a wider grip to engage your chest more. This is a tip from Arnie himself!
Landmine Press (Land Mine)
Landmine press involves lifting one end of the bar with the other resting on the corner of the room for stability. Put your elbows in and push the bar out and up like a chest / shoulder press.
Tip 1: Squeeze your hands together tightly while performing the movement. This will further engage the middle of the chest, which is already the area being worked on.
Tip 2: Kneel while performing this movement – this will make lifting easier and ensure you don’t get tired and give up before your chest is fatigued.
Dumbbell Fly (Dumbbell Crucifix)
Ending an isolated move is a great way to end the last remnant of chest strain. In this case, you will be running flyes to work the outside of the pectorals. Try stretching with each repetition, studies show that this is a fantastic way to stimulate development.
Tip: Do not bring the dumbbells together in the middle, as at this point the pectorals will no longer be working. Approach them, but stop when you feel like your chest is beginning to have a slack.