Vous êtes sur la page 1sur 2

STRENGTH

TRAINING FOR CHEST MUSCLES


Type of Training
Exercise
Repetitions
Sets
Load
Intensity Rest between sets
ME
Barbell Bench Press
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Barbell Incline Bench Press Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Free Weight Bench Press
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Free Weight Incline Press
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Chest Press Machine
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Standing Cable Crossovers
Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME
Push Ups
Low 16 / High 22
3
Body Weight Body Weight
30 Secs
ME
Free Weight Around the World Low 16 / High 22
3
20-30% of 1RM
20-30%
30 Secs
ME = Muscular Endurance; the ability of your muscles to prolong the onset of fatigue
MH
Barbell Bench Press
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Barbell Incline Bench Press
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Free Weight Bench Press
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Free Weight Incline Press
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Chest Press Machine
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Standing Cable Crossovers
Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH
Push Ups
Low 8 / High 12
3
Body Weight Body Weight
60-90 Secs
MH
Free Weight Around the World Low 8 / High 12
3
60-80% of 1 RM
60-80%
60-90 Secs
MH = Muscular Hypertrophy; an increase in the size of the muscle
MP and Power
Barbell Bench Press
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Barbell Incline Bench Press
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Free Weight Bench Press
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Free Weight Incline Press
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Chest Press Machine
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power
Standing Cable Crossovers
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP and Power Free Weight Around the World Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM
40-80%
90-120 Secs
MP = Muscular Power; exerting maximal strength and speed in a movement
MS
Barbell Bench Press
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
>2 mins
MS
Barbell Incline Bench Press
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
85-95%
>2 mins

MS
MS
MS
MS
MS

Free Weight Bench Press


Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
Free Weight Incline Press
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
Chest Press Machine
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
Standing Cable Crossovers
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
Free Weight Around the World Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM
MS = Muscular strength; exerting maximal force in a movement
1RM = Maximum lift in load (weight) for that single, specific exercise

85-95%
85-95%
85-95%
85-95%
85-95%

>2 mins
>2 mins
>2 mins
>2 mins
>2 mins

Vous aimerez peut-être aussi