CHEST OMAR’S WORKOUT
CALIFORNIA’S OMAR DECKARD knows size. Competing at a massive
260 pounds, the super heavyweight
built his foundation by training like a
powerlifter. Now his routine reflects
a mix of those strength-lifting
concepts and the higher-rep sets
needed to bring about a muscle pump.
>> “Your first exercise is the most
important one in your workout
because that’s when you’ll be able
to push yourself the hardest,”Omar
says. “Choose mass movements like
the bench press to start.”
>> To build your pecs, a squeeze
at the apex of every rep is vital.
| EXERCISE |
SETS |
REPS |
Flat-Bench Barbell
Press
|
2
3 |
warm-up
10-6 |
| Incline DB Press |
4 |
12-15 |
| Pec-Deck Flye |
3 |
10-15 |
| DB Pullover |
3 |
6–8 |
| * Find a description of this exercise on Chest Dexter Workout |
|
INCLINE
DUMBBELL
PRESS
START:
Lie squarely on the
incline bench, which should be
set at a fairly low angle. Hold
the dumbbells just outside
your shoulders.
MOVE:
Forcefully press the
weights up in an arc until your
arms are fully extended above
your chest. Reverse the motion,
being sure not to overstretch
your shoulders by lowering |
PEC-DECK FLYE
START:
This version of the pec-deck flye machine has
handles instead of elbow pads. (Both versions of the
pec deck are effective, acceptable choices.) Adjust the
seat so that your shoulders, elbows and hands are on
the same horizontal plane after you grab the handles.
MOVE:
With your back squarely against the pad,
forcefully bring the handles all the way together,
making sure to keep your elbows up to make the
movement more efficient and to reduce the risk of
injury. Reversing the motion, allow the handles to go
back to a point at which you feel a strong stretch in
your pecs before beginning your next rep. |
 |
 |
DUMBBELL PULLOVER
START:
Lying across a flat bench, keep your glutes low,
which affords you a greater stretch.
MOVE:
Holding the inside edge of a dumbbell at arm’s
length overhead, allow the weight to go behind you,
keeping your arms straight, stretching your pecs and
lats but keeping your hips down. Reversing direction,
pull the weight back up, breathing out only after
reaching the uppermost position to ensure that
your core is stable throughout the movement. |
|
