Across the board, almost everyone I have ever coached in the area of strength training has put developing a well-defined and muscular chest at the top or near the top of their wish list. Unfortunately, most people try one approach to their chest training (heavy bench press), but like many of the other muscle groups of the human body, it takes variety to create enough stimulation for continued progress. One of the most powerful routines that I have personally incorporated into my training arsenal is called “pre-exhaust super sets.”

Super setting involves working two exercises back to back with no rest between the two. For example, a bench press followed by a cable fly. Generally, supersets are performed, as in the previous example, with a compound movement first followed by an isolation movement. The difference between the two is simple. A compound exercise is one that involves the hinging or bending of two or more joints. A bench press is a good example of a compound exercise because it involves the hinging of both the shoulder and elbow joints. Compound movements are believed to be the real mass or muscle builders of the exercise arsenal. The hinging of mutable joints means the recruitment of several surrounding muscles working together to move a lot of weight.

An isolation exercise, if performed correctly, involves the hinging of only one joint during the full range of motion. The cable fly is an isolation movement because it only involves the hinging of the shoulder joints while the elbows stay locked in a slightly bent position throughout the movement. Isolation movements are the sculpting or shaping exercises in your arsenal.

Pre-exhausting flips the traditional approach to super-setting by working the muscle with an isolation movement first in the exercise series. In essence, it “pre-exhausts” the muscle before hitting it with a compound mass building movement. This approach not only helps to isolate and target specific muscles, but also reduces wear and tear on the surrounding joints.

Super Set # 1: Cable Fly/Incline Bench Press

Cable Fly

The cable cross over machine is a great place to start and allows you to really hone in on those pecks. I like to keep the pulleys at about shoulder height (assuming they are adjustable) so that I can extend my arms straight out in front of me, as if wrapping them around a big oak tree. You can also lower the cable pulleys and ark the movement upward for greater isolation of the upper chest or bring the pulleys up high and ark the movement toward the ground for better isolation of the lower portion of the chest. The choice is yours depending on what area of the chest you want to prioritize.

As you go from the arms wide open or start position to the closed contracted position, make sure you keep your elbows slightly bent, but do not allow then to hinge. Hinge only from the shoulder joint. Try to keep constant tension on the muscle throughout the full range of the movement and give it a little extra squeeze once your knuckles touch out in front of you.

Incline Bench Press

As soon as you complete your cable fly, head immediately to the bench press with as little rest as possible. The less rest the better. Keep in mind, when loading the weight on the bar for the bench, that you have just pre-exhausted the muscle and it will very likely only be able to handle about 2/3rd of the weight normally used. Lower the barbell slowly (about 4 seconds) to make sure you keep tension on the muscle. Try to keep your elbows in line with the bar as it comes down. If they are too tight to your body, you will over engage your triceps muscles and they will blow out first. Then, explode upward but with control, making sure not to fully lock out your elbows at the top of the movement. These two movements back to back should almost be enough to pound your chest into submission. But wait, there’s more!

Super Set # 2: Dumbbell Flies on the Ball/Dumbbell Press on the Ball

Dumbbell Flies on the Ball

This combo is a killer, so be ready for some pain. If you’re not familiar with the Swiss ball, get acquainted with it long before you attempt either one of these two movements. Start with a dumbbell in each hand, resting on your thighs, as you sit on the ball. Then, slowly crab walk forward while simultaneously bringing the dumbbells up to the shoulder and chest position until you are lying on your back, face up on the ball. Only your head and shoulders should be resting on the ball, your back nice and flat, suspended above the floor like a bridge. Make sure your feet are firmly planted about shoulder width apart.
With your palms facing inward toward each other, open your arms as if preparing for a big hug. Lock the elbows in a slightly bent position. Then raise your arms upward toward the ceiling in an arching movement as if hugging that big old oak tree once again. Tap the dumbbells together and lower them back down in the same arching motion. Remember not to hinge at the elbow joint.

Dumbbell Press on the Ball

As soon as you have finished your last repetition, rest the dumbbells on your chest and shoulders and walk yourself back into the upright-seated position. From there, you can either rest for a moment or switch out the weight, if necessary, in preparation for the dumbbell press on the ball. After no more than 10-20 seconds, you should be rolling back into the bridge position and banging out your first repetition on the press. The dumbbells should move up and down, arching toward the centerline so that you can tap them at the top and just touch the front of your shoulders at the bottom.

The number of sets you do for each of the exercises will depend on your experience and current level of condition. However, in general, I recommend between 3-4 sets of each exercise with a repetition range of 15 for the first set, 10-12 for the second, 8-10 for the third, and about 6 for the final set.

Like any other high intensity training program, make sure you get ample recovery between sessions and drink plenty of water.

For more information please visit Tom at http://www.terwilligerfitness.com

Shot on Location at Inner Strength Fitness Denver Colorado
http://www.myinnerstrengthfitness.com