2017515 BuiltByScienceDailyTrainer:Day2,Chest

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DAY 2
CHEST

Built By Science Daily Trainer: Day 2, Chest

By Mike Robertson, C.S.C.S.
Last updated: Sep 12, 2016
Even if it's not international chest day, you can still rock some presses and flyes. Turn up the intensity to build that shelf-like chest!

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If you want pecs that pop from under your collar bone, you need to hit the clavicular head, or the upper portion of your pec major. That's why we're
starting with the incline press. The incline press better stimulates the upper pec than a flat bench press.

Don't be too concerned about your bench numbers. Built by Science is a mass-building trainer, so we're focusing choosing exercises that will best help
you build those great-looking muscles. The flat bench press alone is not the most effective way to grow thicker, shapelier pecs. Trust me on this one
guys: You'll see results with the programmed movements.

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PUSHUPS

Pay attention to the programmed tempo. We're not just busting out reps to show off, we're doing them with purpose. Those slow eccentric movements
will put your muscles under a lot of stress. You don't have to do a ton of repetitions if you're focusing on controlling the weight.

Keep your shoulders healthy by doing some warm-ups before you start the first movement. Shoulder mobility is crucial to good training. If your shoulders
are injured there's not much you can doeven squats could be painful! So do yourself a favor and warm up before you start stacking plates.

Let's go build the chest you've always wanted!

TEMPO TRAINING
Perform the exercises below at the prescribed tempo to maximize time under tension (TUT). Tempo is shown as a series of 3 numbers, such as 3-0-1.

The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.

Regardless of the exercise, the first number is always the eccentric and the third number is always the concentric.

CHEST

1 BARBELL INCLINE BENCH PRESS MEDIUM-GRIP

4 sets of 8 reps Tempo: 3-0-1. Rest: 60-90 seconds

2 DECLINE DUMBBELL BENCH PRESS

3-4 sets of 12 reps Tempo: 3-0-1. Rest: 60 seconds

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2017515 BuiltByScienceDailyTrainer:Day2,Chest

3 PUSHUPS
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3-4 sets of 15 reps Tempo: 3-0-1. Rest: 60 seconds

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4 FLAT BENCH CABLE FLYES

3-4 sets of 15 reps Tempo: 2-2-1. Rest: 60 seconds

BUILT BY SCIENCE 30-DAY STACK

SUPPORT YOUR RESULTS WITH THIS MUSCLE-BUILDING SUPPLEMENT COMBO!
GO NOW!

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ABOUT THE AUTHOR

Mike Robertson, C.S.C.S.

Mike Robertson, CSCS, has helped people from all walks of life achieve their strength, physique and performance-related goals. Learn
more.

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18 COMMENTS

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Comments

mahirovic (Mahir)
Great workout! Impossible not to feel this one if you grab the max you can each set and perform the excercise in a controlled movement
with a count of three sec.

March 1st, 2016 Report Reply

Residentalien24 (Munzar ashraf)

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2017515 BuiltByScienceDailyTrainer:Day2,Chest
What is tempo

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June 15th, 2015 Report Reply

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Fyntarn (Wendy)
what if you cant do a full pushup (yet)?

November 18th, 2014 Report Reply

karimessam5 (Karim Essam)

i cant understand . what is the tempo training ?

June 19th, 2014 Report Reply

Pauliita22 (Paula Villegas)

Not feeling this workout.

April 15th, 2014 Report Reply

moreadhiel
So, I only felt this in my arms. It doesn't seem to have done anything at all for my chest. Was my form off, or is that common with this work
out?

March 31st, 2014 Report Reply

drake7parker (Wajahat Hasib)

Yes it's because of your form.
I used to feel the chest workouts in my shoulder instead, once i corrected my form i started to feel them more in my chest then.

December 11th, 2016 Report

Andrewurban (andrew urban)

Squeeze your shoulder blades together and drop them towards your butt on all pressing movements. It takes your shoulders
out of play and strictly uses your chest. This is soooooooo fundamental, when I figured this out it really helped my lifting.

March 15th, 2017 Report

hannah7733 (Hannah Moore)

Thanks for the great program and especially for the anatomy videos! I was wondering how you recommend selecting a weight? Would you
chose a weight that only just allows you to reach the selected amount of reps and have to lower the weight to maintain that number of
repetitions? Or would you select a weight that allows you to comfortably get the selected reps at first but reach failure by the last set?

March 28th, 2014 Report Reply

Moneyhi06 (Money Singh )

i like this workout

March 12th, 2014 Report Reply

Dynamike76 (Mike)
Guys, i don't get the tempo. If it says 3-0-1, that means that you get 3 secs for lowering the weight and 1 sec to lift it up - no pause at the
middle, right?

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2017515 BuiltByScienceDailyTrainer:Day2,Chest
Now i thing it's inevitable to do that because, lets say i begin the movement at the top, count 1 sec,while lowering the weight, surely at the
middle of the movement that's 1 sec, and finishing the move at my chest that 1 sec again. Now how is possible to have 0 at the middle. that's
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what i don't get.
If it was 3-1-1, what it would be?
Search Please
articles,someone explain.
products, brands
Thanks.

January 22nd, 2014 Report Reply

philipwrollins (Philip Rollins)

What it means is don't rest at the top, be explosive on the way up you don't even have to count to 1 just push as fast as possible
while in control this means more force on your muscles (force = mass * acceleration), the 0 rest means don't spend time
contracting the muscle at the top where usually people will stop at the top to squeeze their muscles, then 3 seconds down
keeps the muscle under tension longer. Hope that helps.

January 14th, 2015 Report

papafisher99 (russel)
At the gym i lift at its very difficult to get the cables to do flat bench cable flyes. Do es anyone have any recommendations for another
exercise i can do in its place?

January 8th, 2014 Report Reply

jeremyM26 (Jeremy)
personally, butterflies are relatively nice to do.. It depends papa.. Are you looking to build your chest? some people have
reached their desired chest size and just want to build mass. butterflies, dips etc. can help expand the width of your chest not
just the thickness.. with that being said butterflies would probably be a good substitute for just the bench cable fly's but beware
do not use heavy weight for butterflies you can hurt your chest and even your back. good luck

January 24th, 2014 Report

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