Please Scroll Down to See Forums Below 
Beaversarewelcome
New member
Sup all, His chest workout is frickin awesome.. It works real good.. I had trouble putting size on my chest, after the first time I did this exercise I new it was going to help me!!! all you gotta do is: Recommendation from STORM SHADOW!!!!!!
On chest day...take a set of dumbells over to the bench where you will be doing your barbell benches. Use a set of dumbells that you can do perfect form reps of butterflys for 12 reps......this is pre-exhaustion. Now quickly throw them down & knock out 6-8 reps of WIDE Grip bench's paying more attention to the eccentric movement. Your index finger should be on the little circle on the bar.....yup.......that's wide.....be carefull though & have a spotter. On your last rep of each set before you put the bar away.....hold the bar at complete Concentric......meaning away from your body for as long as you can......when your muscle dies.....the bar will come crashing toward you.....this is where your spotter comes in.....instruct him that on that last rep to put his arms under the bar so that the bar would fit snuggly into the pockets of his elbow area but not touching the bar. When you die.....and the bar comes crashing down......he catches it in that pocket.....he'll have better leverage that way. Don't do more than six sets.....your chest will feel like it will explode! No more than six sets.....then go eat. Give your body up to 5 mins between each set.....you'll need all the ATP you can muster. In that 5 mins......rest......don't pace........don't get psyched.......just watch the women walk around in their thongs.
Oh.....very important......thoroughly warm up your shoulders and chest before doing this.....& start with the max weight for 6-10 reps that you can do.......don't pyramid up......start at the top & go down.
Everyone should try it, It made me feel like a mad man, its gonna work I tell ya.. I can just feel my chest growing now.. Of course thats not all I did for chest, but after that I was hurting!! So Try it out!!
On chest day...take a set of dumbells over to the bench where you will be doing your barbell benches. Use a set of dumbells that you can do perfect form reps of butterflys for 12 reps......this is pre-exhaustion. Now quickly throw them down & knock out 6-8 reps of WIDE Grip bench's paying more attention to the eccentric movement. Your index finger should be on the little circle on the bar.....yup.......that's wide.....be carefull though & have a spotter. On your last rep of each set before you put the bar away.....hold the bar at complete Concentric......meaning away from your body for as long as you can......when your muscle dies.....the bar will come crashing toward you.....this is where your spotter comes in.....instruct him that on that last rep to put his arms under the bar so that the bar would fit snuggly into the pockets of his elbow area but not touching the bar. When you die.....and the bar comes crashing down......he catches it in that pocket.....he'll have better leverage that way. Don't do more than six sets.....your chest will feel like it will explode! No more than six sets.....then go eat. Give your body up to 5 mins between each set.....you'll need all the ATP you can muster. In that 5 mins......rest......don't pace........don't get psyched.......just watch the women walk around in their thongs.
Oh.....very important......thoroughly warm up your shoulders and chest before doing this.....& start with the max weight for 6-10 reps that you can do.......don't pyramid up......start at the top & go down.
Everyone should try it, It made me feel like a mad man, its gonna work I tell ya.. I can just feel my chest growing now.. Of course thats not all I did for chest, but after that I was hurting!! So Try it out!!
