CHEST DEXTER’S WORKOUT
WINNER OF THREE PROFESSIONAL
bodybuilding shows during the first three
months of 2004, Dexter Jackson has risen
to elite status in the sport. At 5'6", 225
pounds, “The Blade” beats larger
competitors with his amazing symmetry
and unwavering conditioning.
In his chest routine, Dex takes
advantage of compound-setting to really
burn in the muscle detail.
>> For pressing movements, Dexter likes
using an explosive upward motion and a
controlled descent. On flyes, he uses a
methodical, even cadence throughout.
>> He’s also a fan of machines for their
stability — when moving heavy weight,
a fixed range of motion brings a welcome
level of safety to the exercise.
| EXERCISE |
SETS |
REPS |
| Flat-Bench Barbell Press |
4* |
6–10 |
| Hammer-Strength
Incline Machine Press
(compound set with) |
3 |
6–10 |
| Cable Crossover |
3 |
6–10 |
| Smith-Machine
Incline Press**
(compound set with) |
3 |
6–10 |
| Flat-Bench DB Flye |
3 |
6–10 |
| *Does not include four warm-up sets of 10–12 reps with a lighter weight. ** See page 10 for description. |
 |
FLAT-BENCH
BARBELL PRESS
START: “Barbell presses are the quintessential
mass-builder,” Dexter says. “I always put them first
in my routine so I can go as heavy as possible.” Lie
face up
on a bench with your feet flat on the floor. Grasp the
barbell with an overhand grip, your hands slightly
wider than shoulder-width apart.
MOVE: Unrack the bar and slowly lower it toward
your chest. Keep your wrists aligned with your
elbows and your elbows pointed out to your sides.
When the bar just touches your chest, press back up
explosively, driving the weight away from you until
you almost lock it out. |
| HAMMER-STRENGTH
INCLINE MACHINE
PRESS
START: Adjust the machine so your back rests
comfortably against the pad and your feet are flat on
the floor. The handles should be aligned right at or just
below shoulder level when you sit down.
MOVE: Using an explosive motion, concentrate on
flexing your pectorals as you press the handles away
from you. Avoid locking out your elbows at the top.
“Don’t forget to squeeze your chest hard at the peak of
the contraction,” Dexter says. “Just because you’re
not locking out doesn’t mean you can’t concentrate
and contract at the top.” Slowly reverse the motion —
for full development, contracting the working muscles
on the ascent and controlling the descent is an
absolute necessity — and go right into the next rep. |
 |
 |
CABLE CROSSOVER
START: Attach handles to the upper or lower pulleys on a cable machine.
Stand in the direct centre of the machine with your knees slightly bent, your
focus forward and your stance stable. Shift your weight to the front to help
maintain your position during each rep. Grasp the handles with your palms
facing each other and bend your elbows slightly.
MOVE: In a simultaneous downward/inward motion, bring the handles to
a point in the front of your midsection, keeping your arms slightly bent.
Pause a moment and squeeze out a peak contraction before slowly allowing
the handles to return to the start position, resisting the weight as you do so. |
| FLAT-BENCH
DUMBBELL FLYE
START: Lie on a flat bench with your feet on the floor and
your back pressed against the pad. Begin with your arms
straight up from your shoulders, and the weights directly
over your chest. Your palms should face each other and
your elbows should be slightly bent.
MOVE: Slowly lower your arms out to your sides until your
wrists come to about shoulder level or slightly above, then
bring your arms back toward the midline of your body,
focusing on using the centre of your chest to draw them
back together. “My repetition speed is the same on both
the positive and negative portions for flyes,” Dexter notes. |
 |
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