Chest Development Technique: Pre Exhaust by Tuan Tran

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Chest Development
I am going to discuss what I feel is the most effective and growth promoting workout for the chest. The majority of bodybuilders and weight training enthusiasts feel that a chest workout is not considered "complete" without utilizing free-weight barbell press as their primary and core exercise. Many of these individuals also believe that strength is relative to size and are more intrigued by training their egos with heavy poundage they cannot handle instead of utilizing proper form and weight selection and actually stimulating the fibers of the chest to promote growth during recovery time.
Speaking of recovery time, it also amazes me how these selective individuals seem to have the ability to train chest two to three times per week. It makes me wonder what they consider an effective workout. Is it a workout that doesn't promote growth to the chest but makes poundage go up by small increments on a monthly or yearly basis? If this is so, you shouldn't be reading this article. This article if for those who want real chest growth, don't have an ego, and don't get pissed off when they have to sacrifice their "brute poundage" for a more efficient workout.
Stimulating The Chest
The chest workout that I will present is the current chest workout that I have found to be most effective at stimulating the chest. This workout incorporates techniques that many people don't believe in or follow due to observation. I feel that the main reason in which people will not utilize the three techniques that I will discuss is due to the fact that they are too whimsical to endure the pain that these principles are capable of inflicting on the body.
Most bodybuilders and weight trainers would rather use straight sets (which don't cause too much pain on the body), and they would also rather use their heavy poundage that they feel proud of achieving. I mean what is worse than having to drop the weight that you were capable of using and actually suffer while using it? But if you want to have a barrel sized chest with striations and veins running through it, I feel these techniques are the only way to blast the chest enough to get it to that point of growth. The 5 techniques that are used in almost all of my workouts are: pre-exhaust, triple drop sets, and also rest pause, and my two new favorites - super slow, and extreme stretching. Without these techniques I would be lost at a sub-intensity level and not achieve the feeling of accomplishment that I do with these principles.
So now with a simple background on what you will be up for lets introduce the most beneficial workout for the chest. This workout always begins on the Pec-deck fly machine. Why might you ask? Well it is only the best machine to fully isolate the chest and pre-exhaust it to its full extent. Lets paint a picture. Most people on chest day will go straight to the flat press, don't get me wrong its an excellent movement but it has downfalls.
When using the flat barbell press. When you reach failure your triceps andshoulders usually give out before you can fully blast and stimulate the chest. But with pre-exhaust your chest, and only your chest will already be stimulated before you get to the flat press. So back to the workout, my workout partner and I will usually warm up with some light sets before we start to inflict the pain. On this machine, only one working set will be preformed. With the style that it is preformed in you wont want/be able to perform another set in a similar fashion.

Category:

Howto & Style

Tags:

• Chest
• Development
• Technique
• Pre
• Exhaust
• Tuan
• Tran

[whitstable11]

Can I do this high rep technique, with bench press, e.g like bench a smaller weight just to pump the chest a bit/get it activated a little bit more?

[roughneckasian]

@whitstable11 you can try and it may work. Just remember that your Pectorial Major and Minor is far stronger and carries more muscle fibers than either your triceps or your shoulders. The bench is a compound, mulity joint movements and no matter how low the weights, all those areas are working and most likely your smaller support muscles will ware out before the chest its failure.

[Phatfarm1980]

@ninjaskills24 Calm down ninja man. I said 'sometimes' - as in once in a few months. Jus to mix things up! I hope I didnt make you mad, id hate for you to use your ninja skills on me

[PHOBOS1121]

Tip:To get a better contraction of the pecs on the cable flyes cross your arms at the forearms at the top of the movement

[Omniverse77]

his pecs are to circular, and boob-like and he has no upper chest.

[delcshimo]

@whitstable11  Well the whole point is to do an isolation first like fly so your not using your shoulder and triceps, so high reps with benching first will use some shoulders and tricep

[JaySLickTwinZ]

actually.. when lifting you should still focus on lifting heavier every time because a stronger muscle is always a bigger muscle. just try not to sacrifice your form

[kartaoniks]

@MrSwolejr2 yeah you do it before you bench press in order to recruit more muscle fibers in you pecs :)

[TheRoberth50]

what exercises can i do for the lower chest?

[ttwarrior1]

do you ever do super slow training, i personally love it

[farhankhankool]

Taun i respect u becuz ur a good bodybuilder...but in one video u told that if u do more reps as u can it will make ur shape very good,but i have listend that if u do more reps it will dead ur muscles...what is ur openion?