chest exercise challenge
BATTLE CARD OBJECTIVE
Target chest muscles with the basics.
HOW TO DEEZIFY BATTLE CARD CHALLENGE
- Every slide will offer 2 options: select card 1 or card 2.
- Move to next slide. Next slide will uncover next options.
- Selections define your plan of assault.
- Select blindly, what you like or follow the challenges listed.
- 16 Possible combinations to try, complete or inspire.
- Modify & train within your fitness levels. Workout safely.
- SELECT EXERCISE CARD - Your default exercise to perform.
- SELECT ROUTINE CARD - Level up and upgrade default sets and reps.
- SELECT MODIFIER CARD - Challenge modifier for unique parameters.
- SELECT FINISHER CARD - Special technique performed on last set.
SUMMARIES OF 4 OF 16 COMBINATIONS
-
SUMMARY OF #1 CARD PATH
aesthetic pecs incline and a half SUPER
DUMBBELL INCLINE CHEST PRESS
4 SETS X 8 REPS, REST 60S
USE ~70% 1 REP MAX
* LAST SET PERFORM 5 REPS IN 1½ STYLE
-
SUMMARY OF #2 CARD PATH
MASTER BENCH SLOW GRIND SUPER
BARBELL BENCH PRESS
4 SETS X 8 REPS (2010), REST 60S
(2S LOWER - 0 - 1S LIFT - 0)
+ DROP SET: REDUCE TO 50% FOR AMRAP
-
SUMMARY OF #1 CARD ULTRA REMIX
aesthetic pecs SLOW GRIND ULTRA
DUMBBELL CHEST PRESS
4 SETS X 8 REPS (2010), REST 60S
(2S LOWER - 0 - 1S LIFT - 0)
+ DROP SET: REDUCE TO 50% FOR AMRAP
-
SUMMARY OF #2 CARD ULTRA REMIX
MASTER BENCH INCLINE AND A HALF ULTRA
BARBELL INCLINE BENCH PRESS
4 SETS X 8 REPS, REST 60S
USE ~70% 1 REP MAX
* LAST SET PERFORM 5 REPS IN 1½ STYLE
BATTLE CARD CHALLENGE COMMENTARY
Prepare for Chest Battle Challenge. Pick your cards.
This Choose your Own Chest Adventure is based on the history of my past chest workouts.
Card 1 - My main chest exercise from age 18 - 30ish.
Card 2 - My main chest exercise from 30ish to 45.
As a young bro I trained alone most of the time and tended to focus more on heavy dumbbell chest presses. I didn't want to trouble someone to spot me on bench. That's just my nature.
As I aged, I reintroduced more bench in my chest day routine. It took me a while to come around. I was older and wiser and could keep my ego in check.
You can gain size and strength doing both exercises. The goal of this illustration is to demonstrate how the basics are always king. With little tweaks you can freshen your chest routines and break through your plateaus.
If you would like to add both variants to your workout I suggest bench first for size and strength. Then move to a dumbbell chest press variant when your chest muscles are pre-fatigued from bench. Finish off with some dumbbell flyes and you've got a 1. 2, 3 chest combo.
On Monday, We Chest.
~Deezify