1) Reverse grip bench press to failure supersetted with regular grip bench press to failure -> around 20 reps in total -> 3 supersets
* Make sure to lower the bar slowly, rest 1 second at the bottom, explode up and squeeze 1 to 2 second on top. Remember that you should be controlling the weight, not the weight you.
2) Pec deck machine -> 3 sets .Increasing the weight every set with 5 kg (11 lb) . Dropset on the third set, droppig the weight twice with 15 kg (33 lb) and when you reach failure on the last drop, do a few partial reps to finish it off !
* Make sure you stretch the pecks well at the bottom and squeeze again when you are bringing them together.
3) Incline Dumbbell press supersetted with incline dumbbell press palms facing each other and bringing the dumbbels together -> 3 supersets
* Get a good stretch on the bottom of the first press and squeeze your inner pecks on top of the second exercise ( you should be feeling an extreme burn on the second execise if done correctly )
4) Chest press machine supersetted with cable flyes -> 3 supersets
Negative reps on the third set of the press. Perform the cable flyes slowly and correct, fill the pecs with blood !
* Again Make sure to lower the weight slowly, rest 1 second at the bottom, explode up and squeeze 1 to 2 seconds on top (mind-muscle connection, remember that you should be training chest not triceps, front delts...
Weight is not important. It's about techique and intensity ;)
