Rest/Pause Chest Training – December 14, 2015 #log #restpause #chest

• Flat Barbell Bench
Sets 1/2 – warmup x 15-20reps
Sets 3/4 – increase weight 40% x 12
Sets 5/6/7 – Increase weight 20-40% x 10 (rest/pause sets)
*Allow bar to touch and rest for 1-2 seconds on the posts. This will eliminate all enuresis (the rubberband effect, as I like to call it) from the muscle, and just allowing the chest to press the weight back up, and not activating any supporting muscle groups.

• Incline Barbell Bench @ 30-40degrees
Sets 1/2 – warmup x 15-20reps
Sets 3/4 – increase weight 40% x 12
Sets 5/6/7 – Increase weight 10-30% x 10 (rest/pause sets)

IFBB PRO Fouad Abiad performing Rest/Pause reps on the flatbench

• Seated Hammer Strength Press
Sets 1/2 – warmup x 15-20reps
Sets 3/4/5 – Increase weight 30-40% x 10 (rest/pause sets)
*Do not allow the machine to rest at zero. Make a full stop just near the point where it will touch the press. This will allow the tension to stay constant on the muscle. Rest at the bottom for 1-2 seconds, and explode up.

• Incline Dumbell Flys & Press combo / 3 sets
10 reps Incline flys (rest/pause at the bottom for 2-3 seconds), 10 reps standard Incline Presses (rest/pause at the bottom for 2-3seconds)
+ Superset: Pushups x 10

*mind you I am still in recovery of my distal bicep tendon ruptures, so I am not pressing serious weight yet.

• Wide Chest Hammer Press
Sets 1/2 – warmup x 15-20reps
Sets 3/4/5 – Increase weight 30-40% x 10 (rest/pause sets)

• Pec-Dec Fly Machine
Sets 1/2 – warmup x 15-20reps
Sets 3/4/5 – Increase weight 20-30% x 10 (rest/pause sets)