Brandon Conley Chest Workout
I always switch up my training but what I am doing right now is I spend 15 minutes warming up my rotator cuffs with some band pull aparts and arm circles with 5 to 10 pound dumbbells.
Band Pull Aparts
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
After that I always bench first I always do a bench first, that’s very important. I’ll do 135X10 and then 135X2 fast to get my fast twitch muscles warm and ready. Fast twitch definition here. Once I’m warmed up I’ll single up as follows 225 X 1, 275 X 1, 315 X 1, 365 X 1, 405 X 1, 455 X 1, 480 X 3, 490 X 3, 505 X 2.
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
I get as close to a 21 rep max as possible and then go back down to a set of 10, usually about 415X10.
Then I go into pause press benching with band tension. I usually do this with 180 to 200 pounds of bands plus 225 bar weight, and I’ll do 5X5 all pause reps. Next comes a super set incline bench with some pushups.
Incline Bench Press
- Lean back on an incline bench at about 30 to 45 degrees. Your feet need flat on the floor giving yourself a good sturdy base. Lower back is flat against the bench. Arch your back slightly during this lift. Take hold of the bar with a medium-wide grip. When you have the bar off the rack, do not start down immediately with it. Raise the bar off the rack and hold it right above your head arms locked. Like with the bench press, hold it at the top for just a second and get oriented.
- Start down with the weight slowly, touch the muscles directly underneath the point that the clavicles meet; basically the upper chest or top of the chin. Pause for a brief moment so you don’t bounce the weight off your chest, then press it back up to the top position, exhaling on the way up. Do not touch the nipple area, this is way too low.
- Bar placement should be as stated, either touch your chin, or just below your clavical. Even going an inch too low takes the emphasis off the target area. Keep your wrists straight and your elbows beneath your wrists with your arms tucked at a 45-degree angle. Do not keep your elbows back this puts maximum stretch on the pecs and serious stress on the shoulder joint. STAY FOCUSED.
5X25 on the incline bench and 15 reps on pushups.
To finish it off I do some cable pull overs, 3X15 light weight to get a good stretch and open up my chest cavity for a big pump.
Cable Pull Overs
- Place a straight-bar or EZ-curl bar attachment as high up on a cable stand as possible.
- Grab the attachment using an overhand grip, hands spaced shoulder-width apart, maintaining a roughly 30 degree bend in your elbows.
- Keep a solid stance with your feet at about shoulder width apart, either directly side by side or with one foot slightly in front of the other.
- With your lower back slightly arched, chest puffed out and torso leaning forward, pull the cable attachment down in a circular motion until your arms are at your sides and you feel a strong contraction in your lats. Focus on driving the resistance down using your elbows rather than your hands in order to maximize lat activation.
- Raise the bar back up under control until it is directly overhead and the lats are stretched before pulling the weight back down again.
Then post workout I’ll drink 3 scoops of ABN protein and 6 BCAA pills, before and after I train. Get yours here
Every 4th week I do a deload week, which is where you go back down to 60% of your one rep max and focus on higher reps and blood flow.
– Brandon Conley, ABN Athlete
Workout and exercise instructions and descriptions are from bodybuilding.com, visit the link to learn more exercises to implement into your workout routine.