Advanced exercises for the chest – Dexter Jackson Training
Since 2004, when he won three contests in a row, Dexter has achieved celebrity status in this sport. With his 168 cm and 100 pounds, “The Blade” without problems accounted with much larger competitors. His imposing symmetry and unwavering nature are his main weapon.
In his chest training, Dexter takes advantage of a variety of exercises which every detail of the muscle leads to complete combustion.
In push movement, Dex used explosive ejection and controlled descent. In flys, he uses methodical and even clock signals, which runs its series.
Dexter is a big fan of machines because of its stability – when large weight, a fixed range of motion provides a level of security of any of the exercises on the machine.
|Flat bench press||4||6-10|
|Incline hammer machine press (complex series with)|
|Incline bench press on smith machine (complex series with)|
Dumbbell flyes on flat bench
Flat bench press bar
Start: “Bar press exercises are the main muscle builders,” says Dexter. “Always do them first so you can use it more weight and more intensity.” Lie on your back and place your feet flat on the floor. Receive rod normal grip slightly wider than shoulders.
Movement: Lift the bar and then slightly down toward your chest. Keep your chest aligned with the elbows should be directed to the side. When the bar touches your chest, push the explosive upward, to the point just before locking the elbows.
Incline hammer machine press
Start: Adjust the device so that it can rely on the back seat, and set foot flat on the floor. Hands should be exactly in line with or slightly below the shoulder when you first sit down to a rack.
Movement: Using explosive movement, concentrate on stretching the pectoralis during the suppression of the handle by itself. Avoid locking the elbows at the top. “Do not forget to tightly compress the chest at the peak of contraction,” says Dexter. “Just because you do not lock the movement does not mean that you can not concentrate and squeeze when they need it.” Slowly return to the starting position – for full development, feel working muscles at the top and the negative perform under control.. Now go to the next repetition.
Start: Attach the handles on the top or bottom cable devices. Stand right in the middle, slightly bend your knees, point look forward and take a stable position. Lean forward in order to maintain such a position during each repetition. Receive handles palms facing each other and elbows slightly bent position.
Movement: At the same time pulling the cables from the lower or upper pulley, drive handles in front of your mid-section of the body; arms slightly bent at the elbows. Hold on a moment in this position and make a contraction before the cables back to the starting position, resisting their free fall.