Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. My favorite style of resistance training is old school weight training accompanied by the sound of clanging plates with heavy loads on a barbell. Do you know who trained/trains like that? Arnold, Zane, Reeves, Coleman, and Cutler are a few of the guys with that training mentality. What do you think of their physical development? These men have mastered the Alpha Male Physique.
Though a well balanced physique is essential, nothing screams Alpha Male Physique like a HUGE MUSCULAR CHEST. Let’s look at Arnold… arguably the greatest chest of all time. How did he get there? He trained with intensity. He trained with power. He trained with a goal in mind. He trained with real deal heavy weight Home Gym. The result was a chest that made history. As far as I’m concerned, if it’s good enough for Arnold it’s good enough for all of us!
There are many maximum lift milestones along the way of building your ultimate alpha chest. Oftentimes 135 lbs, 225 lbs, 315 lbs, 405 lbs and even heavier weights are popular goals that we aspire to conquer at one point or another during our training careers. Others take more of a “pound for pound” approach to measure their success. Some people have the goal of benching their bodyweight, 1.5 times their body weight, or even twice their body weight. Most of the time when people talk about this, they are talking about their Flat Barbell Bench Press One Rep Max. This is a great exercise and a good way to establish quantitative goals; but, don’t forget the ultimate goal. The ultimate goal is a great chest… not just moving a certain load on the bar (unless you are a power lifter). The great chest you are going to create is a result of more than just the development that comes just from Flat Bench.
So how do you develop your most impressive chest?
You need to pack on lean mass and slash excess fat. Like the greats, you must move serious weight and focus on training all areas of the chest. Often people do just flat bench and forget about the variations to get well rounded results. To put on slabs of pectoral beef you must hit flat, incline and decline chest movements. Time and time again you will see chests that look like ski slopes. There are two reasons for this. The first reason is simply excess adipose tissue. Extra fat on the chest it tends to collect at the lower portion of the pec area. This creates the “slope effect.” To lose this one has to lose total body fat. The second contributor to the “slope effect” chest is that the mid and lower portion of the pecs are somewhat developed; however, the upper portion is severely underdeveloped. This is a result of doing just flat bench and neglecting incline movements.
You combat this and build your alpha chest by following a well designed chest training program that puts an appropriate emphasis on the upper chest, mid chest, and lower chest. One way to ensure this is to start one out of two or two out of three chest workouts with the emphasis on the upper portion of the chest. To place more emphasis on any particular muscle group simply start the workout with exercises that are specific to that area. Because you are fresh at the beginning of the workout the results for that area will often be greatest. I suppose by now you are looking for a killer Alpha Male Chest Workout? Well here you go!
Incline Barbell Bench Press: 3x 15-20 reps
Decline Barbell Bench Press: 3×15-20 reps
Flat Barbell Bench Press: 3×15-20 reps
Feet on Bench Push-Ups: 2 sets of MAX reps (one minute rest between sets)
Flat Barbell Bench Press: 4×10-15 reps
Incline Barbell Bench Press: 4×10-15 reps
Decline Barbell Bench Press: 4×10-15 reps
Hands on Bench Push-Ups: 3 sets of MAX reps (one minute rest between sets)
Incline Barbell Bench Press: 5×5-10 reps
Flat Barbell Bench Press: 5×5-10 reps
Decline Barbell Bench Press: 5×5-10 reps
Regular Pushups: 4 sets of MAX reps (one minute rest between sets)
Now you know what to do. How do you go about getting it done? You need the proper equipment. There are many options out there; but, don’t be fooled by inferior products. Make sure to invest in a bench that can handle the weight you can do today and more importantly the weight you will be able to do tomorrow. Also chose a piece of equipment that offers versatility while maintaining the integrity of each position. Often companies cut corners and the functionality is sacrificed for increased versatility. When it comes to a piece of equipment that is both functional in all positions and versatile, which leads me to the most fit equipment for these kind of workouts.
More versatility exists because of the dual sided racking station posts. You can use them for holding the barbell elevated to shoulder height for squats. Or you can rack a loaded barbell at hip height for rows, or deadlifts from the opposite side of the bench. No matter how you look at it there are numerous options and no excuses when using this sturdy and versatile bench.
No more excuses! It’s time to make it happen and create your Alpha Chest.