CLASSIC MUSCLE CHEST


KROC'S CHEST KILLER


POWER UP YOUR BENCH NUMBERS WHILE GAINING MASS


C BY MATT KROCZALESKI


hest training can be a confusing maze of conflicting advice. Train with heavy weight for low reps. Train


with lighter weight for higher reps. What’s the right approach for you? Actually, the solution is to do both, and


the combination workout we’re offering here will help you build size and strength at the same time. Give this integrated training style a shot for the next six weeks, and we guarantee you’ll like what you see in the mirror.


Don't do half- reps. Go all the way down.


1 2 3 3


DIPS Put your head down and lean forwards to empha- sise your chest. Stretch your chest at the bottom; lock out fully at the top.


184


Take your time on the way down.


MUSCLE&FITNESS 4 4


INCLINE DUMBBELL FLYE Strive for a deep stretch at the bottom of your range of motion.


2


There's no substitute for heavy benching.


1


BARBELL INCLINE PRESS Try to use a bench with a small incline so you keep tension on your pecs.


BENCH PRESS Tuck your elbows in towards your sides as you lower the bar. This will decrease shoulder rotation and take stress off your shoulders.


HOW IT WORKS n The key to gaining size


and strength with any muscle group is to lift heavier weights as you go—but, as a gradual progression, to avoid overtraining and plateaus. The progression used in the 5x5 portion of this programme will add pounds to your bench, while the rest–pause dips and flyes will work synergistically to add slabs of muscle to your chest.


Perform once a week for six weeks. Try to add five pounds each week to your working bench and incline bench sets.


THE WORKOUT


EXERCISE BENCH PRESS


BARBELL INCLINE PRESS


DIPS


INCLINE DUMBBELL FLYE


SETS 5*


5* —


4


REPS 5


5 100** 15***


* Start with the heaviest set first, then decrease weight by 10 pounds on each subsequent set.


** Perform 100 reps as quickly and in as few sets as possible.


*** Use a tempo of three seconds on the negative phase and one second on the positive.


THE EXPERT Matt Kroczaleski is one of the world's elite powerlifters and a competitive National Physique Committee bodybuilder.


PAVEL YTHJALL; KROCZALESKI, ROB TRINGALI


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