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Chest

Awesome Chest Superset

Subscribe to Alpha M. on YouTube
Aaron Marino of alpha m. presents an awesome chest thrashing! This workout is comprised of three exercise supersets that break down the muscle tissue. Two stretching exercises combined with a pressing exercise fatigue and tire that muscle tissue amazingly. The stretching motion results in a bigger, stronger, and muscular chest- not the heavy bench.

Perform four sets with a 45 second rest (don't let the muscles totally recover). :

  1. Cable chest fly- let your elbows lead on the way up, keeping them high. Alpha loves this exercise and attributes his chest growth to it. Don't go super heavy but maintain great form throughout. Start with 12 reps.
  2. Body weight dips- the assisted dip machine is an option, especially as you progress through these sets. Perform wide and deep, allowing elbows to come up and out. Start with 12 reps.
  3. Push-ups-  Going to your knees is an option.  Shoot for 20 reps.

 

A closing Alpha tip is to not do chest on Monday when everyone else is lifting chest. Do chest later in the week like Tuesday or Wednesday. Alpha does shoulders on Monday.


Past Topics

New Topics Added Weekly!
Super Tough Chest Workout -
February 5, 2014
Subscribe to Alpha M. on YouTube This chest superset is probably the toughest superset that Aaron Marino of alpha m. has presented. Your chest will be on FIRE! A spotter is recommended and don't hesitate to ask someone in the gym for a spot. In between sets, stretching is encouraged. Alpha covers what you're going to need which includes dumbbells and bench press. Alpha demonstrates the superset (rRead More»
Incredible Chest Workout | Give This One a Try!  -
January 8, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. presents an incredible chest workout with his buddy, Steve (who's rocking the Prada's). Perform 4 sets for a pumped chest: Pec deck (12 reps). One thing that Alpha's see that they are doing wrong on the pec deck is sitting too high. You have to drop that seat that elbows and arms are sitting nice and even. Push-ups (20 reps). Cable Flies (Read More»
Killer Core Stability Push Up  -
December 11, 2013
Subscribe to Alpha M. on YouTube One of Alpha's favorite body weight exercises is the push-up, and he does it every single time he does a chest workout. Aaron Marino of alpha m. demonstrates medicine ball push-ups. These are incredibly difficult because you can get super deep but at the same time you have to maintain body control. They are a great core exercise but be careful if your muscles aren'Read More»
Insane Chest Superset -
November 13, 2013
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. demonstrates his four favorite chest exercises.  Remember, no resting between exercises with supersets. When you are done with the first set, rest for 60-second and start again. Complete 3 -4 sets: For the first exercise, starts at the pec deck with elbows up with arms slightly bent. Dumbbell flies are second with arms slightly bent and aRead More»

Giant and Super Effective Chest, Shoulder, and Tricep Superset  -
October 16, 2013
Subscribe to Alpha M. on YouTube Highly recommended, Alpha has a lot of exercises in this one giant and super effective superset. Aaron Marino of alpha m. recommends completing 3 - 4 sets as described: body weight dips: 12 solid reps with elbows out flat bench: weight that you can handle 10 - 12 times (don't go super heavy) seated side-raises: 10 - 12 reps nice and slow (have the dumbbells at theRead More»
Incredible Chest and Shoulder Superset  -
August 21, 2013
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. presents and incredible chest and shoulder superset that is quick and great when running short on time or anytime. It's not how strong you are but how strong you look. Start with dumbells for 10 -12 flies. Go into shoulder press for 8 -12 reps. Lie back for bench press for 10 -12 reps. If you want to go to a 4th exercise, finish it up withRead More»
Are You Man Enough for This Chest Superset? -
July 31, 2013
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. demonstrates his favorite chest superset. He emphasizes not to use super heavy weight in order to protect joints and avoid injury. Challenge thse chest fibers and muscles! Maintain good form while performing the following (3 sets): Dumbbell flies 10 -12 reps, getting a good stretch with control. Bench press 6 - 8 reps with negatives (3 coRead More»
When to Increase Weight with Strength Training -
October 15, 2012
A lot of times you get stuck in ruts and don't know exactly when to push yourself and increase weight. Aaron Marino of alpha m. says that if you can do 12 reps with good form, it's time to increase to next increment or level. If you go to that next level and can only do 3, then revert back. Listen to your body. If it becomes routine, your body is going to adapt and stop changing. You need to push Read More»
15 Minute Chest Thrashing Superset  -
October 8, 2012
Aaron Marino of alpha m. has pecs that are killing him from a 15 minute chest workout yesterday. He shares the killer chest superset with you. Perform this superset 4 times: First exercise is body weight dips. Try and get 10 of these. If you are unable to do dips, perform push-ups. Then grab some dumbbells for flies with weights that you typically use in your workout. Do 10 -12 reps with a good sRead More»

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