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Build monster chest with 3 Moves

Keeping it simple is often best. And on chest day, giving your best effort to a few exercises is often way better than trying to tackle lots of movements, but tiring out before reaching the finish.
This workout is as bare-bones as it gets, but that doesn't mean it has to be any worse than an eight-move gauntlet. Hit these three moves hard, with the intensity-boosters discussed here, and it can be plenty.
Done right, these three exercises will blast every fiber of the pecs from top to bottom and the result will be bigger, stronger, and better pecs—and less wasted time.

Triple-Threat Pec Workout

 

1

Leverage Incline Chest Press

4-5 sets, 6-8 reps with a 10-sec. rest-pause (Rest 60 sec. between sets.)

2

Dumbbell Flyes

3-4 sets, 8 reps with 4 sec. negatives (Rest 60 sec. between sets.)

3

Dips - Chest Version

Weighted. Alternate exercise: Machine dip with a dropset.

3 sets, Failure, with an unweighted dropset after each set (Rest 60 sec. between sets.)

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Technique Tips

Incline Machine Press

The incline machine press allows you to focus on the pecs without having to stabilize the weight. If your gym doesn't have an incline press machine, use a Smith machine with an adjustable incline bench. If you do have access to the incline press machine, then use it. Remember, just because you're using a machine doesn't mean you can't go heavy. Load up the plates and go for 8 reps with heavy weight, maintaining good form the entire time. To keep the tension on your pecs, don't let your elbows lock out at the top.

Once you reach failure, rest for 10 seconds and then try to get a few more reps before taking your full 60-second break. Do this for every set. Rest-pause is a great way to add more volume and push your pecs to their absolute limit. Go for 5 sets on this exercise, but if you feel the job is done after 4, move on.

Flat Dumbbell Fly

Building your shelf is not just about pressing. Flyes improve flexibility, stretch the muscle fibers, and isolate the pecs without triceps involvement. I don't want to encourage you to go light on this exercise, but keep in mind that flyes are not about using the heaviest dumbbells in your gym. You still want to be able to control the negative on each rep for a four-count.

Fighting that resistance as the pecs stretch to lower the weight does much more for you than simply letting the weight drop and trying to jack it back up. Also, don't just clang the weights together at the top—in fact, don't let them touch together at all. Focus on squeezing your pecs and getting a good contraction. You can do this without ever letting the weights touch.

Weighted Dip

Unless your body weight is enough resistance on its own, you'll need to add more weight to your dips to maximize the effectiveness of this great mass-builder. You can either use a weighted vest, a dip belt with plates attached, or chains around your neck. If you opt for the chains, make sure you know what they weigh so you have an idea of how much you're lifting.

For this final exercise, you'll switch gears and perform dropsets. Go for as many reps as you can get with the extra weight, and remember, if you can do more than 12 reps, go heavier. Once you reach failure with weight, remove the weight and proceed to failure again. Repeat this dropset for all 3 sets. If you can't do dips with your body weight, use an assistant or a machine and simply add more help after the first failure

AMRAP Workout - Build Muscle & Burn Fat

Then reality sets in. You think about the endless hours of treadmill work that it will take to reach your goals. And your motivation begins to fade.
Is there a better way? Yes. Use weight training to not only build muscle but also burn off a layer or two of body fat. By pushing yourself to crank out more reps, your heart rate goes up, your body temperature rises, and you'll burn more calories than you ever thought possible.
This 28-minute workout has precisely that goal in mind. It's based on a lifting concept called AMRAPs, short for "as many reps as possible" done within a specific period of time. One reason this workout is perfect for shedding body fatis that it works most of your body. You've likely read about full-body workouts and the benefits they offer. Work more muscles in less time, and get a more complete workout than a standard split. Full-body workouts can help you burn more calories before and after your workout. Here, you'll start with the big muscle groups of the lower body and work your way up.

Full-Body Fat-Blasting Workout

1

Leg Press

1 set, AMRAP for 5 min.

2

Lying Leg Curls

1 set, AMRAP for 5 min.

3

Seated Cable Rows

1 set, AMRAP for 5 min.

4

Leverage Incline Chest Press

1 set, AMRAP for 5 min.

 

Performing the Workout

For each move, select a weight that you'd normally do for 20-25 reps before failure. Perform each exercise for 5 minutes straight. Once you're ready, start the clock and begin repping. Remember, this is a timed workout, not a "for time" workout, so do not sacrifice form by letting speed take over. Once you reach failure, rest a few seconds until you feel you can go again, whether that's in 5, 10, or even 20 seconds.
The goal is to push yourself to do as many reps as you can before the five minutes is up. Once time runs out, rest for 2 minutes and move to the next exercise. Repeat this 5-minute protocol and 2-minute rest period for all four exercises. By the end, you'll have performed a 28-minute, full-body HIIT session.

Do this workout once or twice a week in place of whatever you would normally do for cardio. In just a few short weeks, you'll be totally shredded and ready to go.

Exercise Selection and Technique Tips

Here's why I chose each exercise, along with a few tips on how to perform them as effectively as possible:

Leg Press

Machines help you maintain form and minimize injury risk, both of which will be important with a heavy, high-volume workout like this. The leg press puts more emphasis on the quads, which are the bigger, more powerful muscles
 in the legs. Place your feet at a height on the sled that helps you best isolate your quads.

Lying Leg Curl

Whenever you train quads, balance that effort with hamstring work. Maintain constant tension on your hamstrings throughout the set.

Seated Row

 

This exercise targets your lats, rear delts, and biceps—basically every "pull" muscle in your upper body. Don't be afraid to pull heavy; if you need straps to help with grip, go for it. If you want to work on grip strength, leave the straps in the gym bag and push through without help—or rather, pull through.

Incline Press

The incline press attacks the pecs, front delts, and triceps. An incline machine offers more control than free weights, allowing you to lift heavier and for greater volume. If you don't have access to one, load up a Smith machine and slide an incline bench under the bar. If you don't have access to a Smith, use dumbbells. I don't recommend the barbell version because by now you'll be tired and you might get stuck. Even with a spotter, don't risk it with a workout like this.

Workout Accessories of the Year

We're firm believers that you don't need much to get a great workout. Some weights, some time, and some willingness to sweat are where it starts—although gym wars get waged daily about how much of the first two are even necessary.

But we're also believers that the right workout accessory can make a big difference on certain lifts—and your whole body is covered with these four winners. If something inexpensive that fits in your gym bag can make your squat or bench form better, your back work more effective, and your arm training more brutal and efficient, what's the downside?

Here are your favorite workout tools from 2018!

Winner: Fat Grips

 

It seems too simple to work; add a couple of pieces of thick rubber to a dumbbell, barbell, or even a cable handle, and it makes every upper-body exercise you do better. And yet, we hear constantly from lifters old and new that Fat Gripz were the game-changer they never knew they desperately needed.

So, let it be known from this day forward: When it comes to the upper body, using a bigger (not to be confused with heavier) bar is better. Your forearms, biceps, shoulders—everything works harder, gets stronger, and even your form improves when you incorporate fat-grip training. Yes, you'll have to go lighter—at least, at first. But no, that's not a bad thing.

Runners-Up

Mad Dog Sling Shot

 

Sling Shot is the best invention since, well, the bench press. So, what makes the Mad Dog stand apart? For one, there's pretty much no ceiling to how heavy it can go. If you're benching around 400 pounds or more, this is the one for you. It was designed with input from the world's biggest benchers, and when you use it, it doesn't just make you a stronger bencher—it makes you a better bencher. Your form is better, the right muscle groups play together the way they should, and your nervous system gets prepped to handle even bigger weights in the future.

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full body workout

BODYBUILDING FULL BODY WORKOUT: http://youtu.be/vvEoLciIi5k