With a stubborn chest, Aaron knows what moves to do for optimum chest activation and growth. Here he performs a depletion workout which isn’t his typical workout but one he uses to deplete carbs and glycogen from his body. At the end of every chest workout, Aaron likes to throw in two auxiliary triceps exercises. Because his triceps are already pre-exhausted from the chest moves, he says the opportunity’s there to finish them off, so you might as well seize it!
|Incline alternating dumbbell arm press||4||12-15 each arm|
|Incline plate flye||4||12-15|
|Pec deck flye||4||12-15|
|Decline chest press||3||8-10|
|Triceps pull down||3||15-20|
|One-arm triceps extension||3||12-15 each arm|
Incline alternating dumbbell arm press
Aaron has a stubborn chest so he finds the more bench he does, the more his arms grow. The incline alternating dumbbell arm press combats this. It activates and isolates the chest a little bit more, taking his arms out of the equation. It also activates each pec separately so he can target lagging muscles. To get the most out of this move, Aaron recommends picking a lighter weight and doing it really slow; it’s definitely not a heavy-weight exercise cause if you go heavy, your body wants to tip over. Do it towards the start of the workout for some great isolation work.
Incline plate flye
Starting his chest workout with two incline exercises has helped Aaron develop a thick chest. He says a lot of people lack the upper chest thickness and that comes from incline.
A mate of Aaron’s showed him the incline plate flye and he enjoys the different and uncommon move. This variation of flyes with plates creates more tension. When you come to the top of the movement, you have to actually lock your elbows out and push the plates toward the ceiling, Aaron says. This also isn’t a heavy weight move, you don’t want to go more than a full 20kg plate.
Pec deck flye
Aaron likes using two different flye angles on chest day — a directly upright one and a slightly inclined one. This hits his chest from two different angles to incorporate the inner chest and upper chest.
Seated decline chest press
This is where you can load up the weight! Make sure you push into the chair and sit upright, Aaron says.
Triceps pull down
To finish off his chest workout, Aaron incorporates two triceps exercises and ticks that body part off his list to train for the week. You can do high reps or low reps. Get on top of the bar and push straight down, Aaron says, so you only activate your triceps and not use your whole body to push it down. He finds more volume works better for him in the triceps area so he tends to go higher reps and lighter weight as opposed to really heavy weight and short reps. He gets elbow pain when doing it heavy and finds there is more reward with high reps for him.
One-arm triceps extension
This is one of Aaron’s favourite exercises. Not a lot of people, probably 50/50, he says, can pull it off. A lot of Aaron’s training partners have found it hurts their elbow because they can’t do it right. But for Aaron, he likes it. The angle that it hits, it isolates each tricep one by one and you can get a really full range of motion. You can pull the weight right down past the bottom of your head and extend it right up. Aaron’s done it since he was about 18, so for roughly 10 years. It’s not an exercise recommended for beginners, unless you’ve got strong elbows.