In most gyms around the world, it’s a common trend that every Monday is “universal chest workout day.” There’s no real reason for this phenomenon. It’s just after a weekend most guys tend to focus their training on their chest muscles. You see them at the bench exercising doing a barbell bench press or using the pec deck flye machine. Can you imagine how long you would wait to get in a good chest workout? So let’s ditch the bench and machines and focus on applying a dumbbell chest workout routine to build bigger chest muscles.
The majority of recreational lifters have nine-to-five jobs. Which makes it difficult to fit a good workout session into their busy schedules. While this is fine on most days, it can get annoying on chest day. If you show up at peak hours you’ll find that every gym station that builds your chest in use. So not only is your exercise flow messed up but your stressed to get your chest workout routine done in time.
All is not lost! There’s one simple and easy to use gym equipment that is always overlooked when it comes to your chest routine. The dumbbell! One should never underestimate how useful the dumbbell is when its included properly in your chest workout routine. This intense all-dumbbell chest workout routine will have you feeling the DOMS until next week.
How P/RR/S Training Works:
The Power, Rep Range, Shock training method (P/RR/S) is a cyclical approach to lifting weights. You’ll utilize a unique training protocol every week (in 3-week cycles), with the goal of tapping into all the body’s various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so your body can’t adapt to any one form of training (because adaptation eventually leads to stagnation). P/RR/S addresses muscle growth from a variety of “angles,” and allows significant progress to take place on a consistent, and long-term, basis:
For your power week, you’ll lift heavy weights for few reps with slow negative reps.
In rep range week, you’ll use a variety of rep ranges to target fast-twitch fibers.
Your shock week will focus on intensity techniques like supersets and dropsets to manifest the greatest possible pump.
The workout below will combine all of these methods into one grueling chest workout session, which is a protocol known as “Hybrid PRRS” training.
How Tempo Training Works:
This workout also incorporates tempo training. Tempo refers to the speed of each phase of the rep. It’s shown in seconds, with an “X” stating to be “explosive as possible”. The first number is in seconds for the eccentric (negative) phase. The second number is seconds at the midpoint; the third number is seconds for the concentric (positive) phase.
For example: In a dumbbell bench press, the eccentric phase is the section when you lower the dumbbells to your chest; the midpoint is the pause when you hold the dumbbells at your chest; the concentric phase is when you press the dumbbells back up.
How to Stimulate Your Chest Muscles:
Lay down on the bench and set your feet firmly on the floor
Arch your lower back slightly
Raise your ribcage up high
Squeeze your scapulae together
Pull your shoulders downward and push them into the bench
