Just days after winning first place in the 2017 Arnold Classic, Team USN athlete Ryan Terry dropped by M&S to share a few of his training and nutrition secrets with us.
Today, Ryan talks about chest training.
In the video and listed below, you’ll find 3 unique chest exercises Ryan likes to include in his workouts.
Exercise 1: Flat Dumbbell Press (Time Under Tension)
The first exercise Ryan shows us is a time under tension flat dumbbell press. To perform these, Ryan likes to do 6 reps with a 2/0/2 rep tempo. Then he performs the remaining reps with a 4/0/2 rep tempo.
By slowing down the eccentric or lowering phase of the movement, you stimulate more muscle fibers to promote muscle growth.
Ryan recommends that beginners start out with 1 normal set and 3-4 working sets with this exercise.
Exercise 2: Incline Dumbbell Fly/Press
Next up, Ryan likes to target the whole chest with his workouts. What better way to do this than to incorporate 2 very different styles of movement?
Ryan suggests his favorite way of accomplishing this with an incline dumbbell fly/press. To set this up you’ll sit on an incline bench. Start off by performing a rep of incline dumbbell press, followed by an incline dumbbell fly rep, and continue to alternate these for the desired rep count.
Ryan recommends performing 3-4 working sets of 10 reps of each combo.
Exercise 3: Single Arm Pec Deck
For Ryan’s final exercise, he performs single arm pec deck flys.
To really isolate the muscle, Ryan grabs the handles and performs them one arm at a time in an alternating fashion.