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This 4-Move Mechanical Dropset Workout Builds a Big Chest, Fast

We often espouse the benefits of training the muscles you can’t see in the mirror and, whilst it may be true that a wide back and thick neck are the calling cards of true strength, a T-shirt stretching chest is still an enviable goal in its own right.

Such is the mission of this workout, which uses a drop set method to smoke your body. Usually, a drop set entails gradually removing weight from the bar or using progressively lighter weights: it’s a powerful intensity-upping tool to keep in your back pocket. A mechanical drop set, on the other hand, goes one step further and sees you altering the angle or movement itself in order to prolong a sustained attack on a single body part, not just recruiting every last muscle fibre, but hitting the muscle group from all angles for true, three-dimensional gains.

To bust through your pec plateau, work your way through five rounds of the following drop set, resting for two minutes between each round, but keeping the rest to a minimum during each working set. If it burns, it’s working.

Dumbbell Bench Press x 5

Start heavy, 5 reps should be close to your limit. Lay flat on a bench, your knees bent, pushing your feet into the floors. Press a pair of dumbells into the air, locking out your elbows (A). Lower the bells slowly until they touch your chest (B) keep your elbows at 45 degree angle, pause here before explosively pressing back up. Repeat.

Dips x 10

Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.

Push-up x 15

Drop into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Hands Elevated Push-up X 20

Place your hands on a chair or box, assuming the strong plank position (A). At the same tempo as before, flex at the elbow and lower towards the box until your chest just touches it (B). Power back up until your elbows are locked out.

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