Virtually all athletes should do their best to help maintain and improve upon their personal fitness should they desire to excel in their own sport. By building a sound athletic fitness program and adhering to it, anyone can become a much better athlete.
In this article, I’m going to provide a routine that you can include in your athletic fitness program that can help you develop a powerful chest.
I’m not really a huge fan of doing sets of bench press, after sets of bench press… after more sets of bench press. That is just a Unexciting addition to a physical fitness program. Furthermore, there are many of people out there who believe that the flat bench press is really a worthless lift, and, while I don’t totally agree, I realize what they’re indicating. It’s really a restricted physical exercise. And, if you’d like to develop a strong athletic fitness program, it’s best to mix things up and get creative.
This particular one could be difficult to understand by merely looking at the sets and reps involved. So, I will make sure that I explain it in detail below so that you have a complete familiarity with the best way to carry this routine out and add it to your fitness training program.
This is not an entire training session. Nevertheless, this is a good superset, or circuit (whatever you desire to call it) to add to any physical fitness program. You will perform the superset four times. Here is what it is going to look like:
Your four supersets are going to involve the following:
-Max Rep Decline Push-Ups -Max Rep Regular Push-Ups -Max Rep Girl Push-Ups -Max Reps Dumbbell Flys -Max Reps Dumbbell Bench Press
This is the way you are going to carry out the superset/circuit:
1. You’re going to begin the superset with decline push-ups and you’re going to do those until you cannot complete another rep.
2. Immediately following your decline push-ups, place your toes back on to the ground, so that you return to the standard push-up position, and then complete as many regular push-ups as you can. When I do these, I can usually only perform 1-5 regular push-ups.
3. Once you have completed the maximum amount of regular push-ups possible, drop your knees to the floor and perform as many “girl” push-ups as you can. It is crucial that you transition from the regular push-ups to the “girl” push-ups as soon as possible. For example, if you are on the last regular push-up you are capable of doing, and you are struggling to push yourself up, simply drop your knees and continue going. You’ll find that after 5-10 of these you will really feel it in your chest. However, don’t stop at a certain number; do as many as you are able to.
4. Now, turn over, grab your dumbbells and start doing flys. There’s no need to get a bench, do them on the ground. The reason behind this, is because you have already performed a ton of repetitions and you probably would not be capable of getting in an efficient amount of repetitions by doing the full range of motion. You will find that doing flys with your back on the ground will restrict your motion and you’ll be able to do more reps. Just as before, do as many as you can.
5. After you’ve maxed out on your dumbbell flys, switch to dumbbell press. This works exactly like the flys, as your range of motion will be limited. Perform the maximum amount of reps possible.
You are going to carry out four of these supersets/circuits. Rest about a minute between each set.
Cooling down and fitness nutrition is essential to enhancing personal fitness. Immediately after a difficult exercise routine, it is important to the recovery process that you cool down with some light movements. Cooling down will allow you to return your heart beat to a normal level and will also help you clear away waste products like lactic acid. You can cool down by lightly running as well as some stretching exercises.
Another critical component of a fitness training program, is to make sure that you are eating the correct foods. Fitness nutrition is very important to any athlete who would like to boost their personal fitness. If you want a list of foods that could be good for your state of health, take a look at this list of the top ten superfoods.
For help on creating an effective athletic fitness program, visit the site provided for more information.