One of the best things about training — besides the hardbody results, of course — is the fact that there’s no one “right way” to work out.
OK, sure, there are wrong ways, like those guys who slide a 45 onto each side of a barbell and turn their curls into standing hip thrusts, or anyone still using the weighted back- extension machine. (As for the lady I noticed the other day actually dancing wildly and singing to herself while she was doing her triceps pushdowns . . . she gets points for spirit, at least.)
That said, change-ups can be a great thing for your workouts, especially when they’re expert-approved — just like the technique shared here by Michelle Basta Speers, NSCA-CPT, endurance athlete and personal trainer based in Wrightwood, California.
The premise is simple: You front-load your chest workout with barbell exercises, meaning you can tackle the most challenging presses when you’re at your strongest. You’ll follow up with a couple of dumbbell movements, allowing you to give proper attention to each side of your chest individually for balanced strength and development. Finally, you’ll wrap up with two machine exercises that give you a “safe space” to reach momentary muscle failure.
Altogether, it’s a three-step method you can apply to any workout when you want to increase your intensity and maximize your results in 1-2-3!
The Results in 1-2-3 Chest Workout
Use a light weight for the first set of bench press as a warm-up, then add enough weight to the bar to reach muscle fatigue within eight to 10 reps for subsequent sets. Rest 90 seconds to two minutes between your sets of flat-bench and incline presses, 60 to 90 seconds between sets for each of the dumbbell exercises, and 30 to 60 seconds between sets of the machine moves.
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