In this video, Beast athlete Brandon Hendrickson takes us through one of his typical chest workouts.
Brandon is currently a few weeks out from stepping on stage at the 2017 Mr. Olympia where he will be competing in Men’s Physique.
What do you think of his workout and do you think he has what it takes to get into the top three? Let us know in the comments below!
1. Single Arm Hammer Strength Press
Brandon kicks things off by isolating the inner chest with the single arm hammer strength press.
He utilizes this exercise to pre-exhaust the chest before he moves on to more complex chest exercises.
2. Machine Incline Press
After pre-exhausting his chest, Brandon moves on to the machine incline press. Brandon’s focus for this movement is to keep his elbows tucked in and his hands outside shoulder width apart.
His goal is to create as much tension as possible in the middle of his chest.
3. Cable Flys
Up next for Brandon are cable flys. Brandon likes to perform these by pulling with his elbows.
He’s actually performed tests in Tampa to see which form of pulling activates the most muscle fibers during cable flys and found performing them in this fashion works best for him.
Superset: Incline Dumbbell Fly and Dumbbell Underhand Raises
The next two exercises Brandon performs as a superset. The first exercise of the superset is incline dumbbell fly followed by dumbbell underhand raises.
On incline dumbbell flys, Brandon rotates his wrists during the motion and squeezes the chest as much as possible. On dumbbell underhand raises, he keeps the dumbbells together and lifts them while trying not to rock during the movement.
6. Pec Deck Fly
Just like the cable flys, Brandon pulls with his elbows during pec deck flys.
He barely uses his hands at all and only places them on the machine as a contact point to better pull with his elbows.
7. Dumbbell Pullover
Brandon wraps up his chest day with the dumbbell pullover. For this movement, Brandon takes the dumbbell up to his forehead and then down towards his belly button.
|1. Single Arm Hammer Strength Press||3||12 each|
|2. Machine Incline Press||3||12|
|3. Cable Flys||3||15|
|4a. Incline Dumbbell Fly||3||10|
|4b. Dumbbell Underhand Raises||3||10|
|5. Pec Deck Fly||3||12|
|6. Dumbbell Pullover||3||12|
Brandon performs this full workout twice a week and about every 3 days. Give it a shot and let us know what you think!