What’s better than an elite bodybuilder explaining his chest routine? How about IFBB pros Evan Centopani and Shawn Smith training together and discussing their pec-growth secrets!
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► Try Evan Centopani’s Muscle-Building Plan:
1. Flat Bench Press: 5 sets, 10-12 reps
2. Incline DB Bench Press: 4 sets, 15-20 reps
3. Seated Machine Fly: 5 sets, 15-20 reps
4. Chest Dips: 4 sets, 15-20 reps
| Flat Bench Press |
The standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is also relatively easy to spot—so don’t be afraid to ask for one!
| Incline DB Bench Press |
Not only is the incline bench press a classic way to build the upper chest, many lifters find them to be a more comfortable “main lift” for the shoulders than flat benching. It’s great with a barbell or multi-grip bar, but maybe be even better with dumbbells, since you can customize your grip to increase focus on the upper pecs.
| Machine Fly |
For the majority of lifters, the machine chest fly (aka, pec-deck) is a more effective, harder-to-screw-up alternative to dumbbell flyes. If your gym has one, it’s a great move to get a great pump without having to balance any weights or put your shoulders at risk.
| Chest Dips |
Dips were a staple in the training programs of the golden-age greats for good reason: Nothing stretches the chest and makes it work quite like this bodyweight movement. You can add extra weight with a dip belt if you’re seriously strong, or use band or machine assistance if you struggle with bodyweight reps. Plus, they are a great spotter-free alternative to the decline press.
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00:00 – Intro
00:30 – Flat Bench Press
03:03 – Incline DB Bench Press
06:55 – Seated Machine Fly:
08:50 – Chest Dips
09:50 – Final Thoughts
#bodybuilder #chestworkout #workout
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