Dorian Yates CHEST and BICEPS workout review by Hypertrophy Coach Joe Bennett

Introduction

This tutorial provides a comprehensive guide to the chest and biceps workout reviewed by Joe Bennett, known as the Hypertrophy Coach. Dorian Yates, a renowned bodybuilder, emphasizes the importance of technique and intensity in training. This guide will break down the key exercises and techniques you can apply to enhance your workout routine effectively.

Step 1: Warm-Up and Preparation

Before starting the workout, it's essential to prepare your muscles to prevent injury.

• Light Cardio: Start with 5-10 minutes of light cardio to increase your heart rate.
• Dynamic Stretching: Focus on your upper body with arm circles, shoulder rolls, and chest openers.
• Warm-Up Sets: Perform light sets of the exercises you plan to do, gradually increasing the weight.

Step 2: Chest Exercise - Incline Dumbbell Press

This exercise targets the upper chest and helps build overall mass.

• Setup:

  • Set an incline bench to about 30-45 degrees.
  • Use a pair of dumbbells that you can lift comfortably.

• Execution:

  • Lie back on the bench, and hold the dumbbells above your chest with arms extended.
  • Lower the dumbbells slowly until your elbows are at a 90-degree angle.
  • Push the weights back up to the starting position.

• Tips:

  • Keep your feet flat on the floor for stability.
  • Focus on a controlled movement to maximize muscle engagement.

Step 3: Chest Exercise - Flat Bench Dumbbell Fly

The dumbbell fly is excellent for isolating the chest muscles.

• Setup:

  • Lie flat on a bench with a dumbbell in each hand.

• Execution:

  • Start with your arms extended above your chest, palms facing each other.
  • Slowly lower the dumbbells out to the sides while keeping a slight bend in your elbows.
  • Bring the dumbbells back together above your chest.

• Tips:

  • Do not allow your elbows to drop below the bench level.
  • Maintain a controlled tempo to avoid shoulder strain.

Step 4: Biceps Exercise - Barbell Curl

The barbell curl is a classic movement for building bicep strength.

• Setup:

  • Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.

• Execution:

  • Keep your elbows close to your torso as you curl the barbell towards your chest.
  • Lower the barbell back to the starting position without swinging.

• Tips:

  • Focus on squeezing the biceps at the top of the movement.
  • Avoid using momentum; keep the movement strict.

Step 5: Biceps Exercise - Hammer Curl

This variation targets the brachialis and brachioradialis muscles for balanced arm development.

• Setup:

  • Stand with a dumbbell in each hand, arms at your sides, palms facing your body.

• Execution:

  • Curl the dumbbells towards your shoulders while keeping your palms facing in.
  • Lower back down slowly.

• Tips:

  • Keep your elbows stationary throughout the movement.
  • Control the weight on the way down to maximize effectiveness.

Conclusion

This tutorial outlines a structured approach to Dorian Yates' chest and biceps workout, focusing on two major muscle groups. Key exercises include the incline dumbbell press, flat bench dumbbell fly, barbell curl, and hammer curl. Remember to warm up properly, maintain good form, and focus on controlled movements to maximize your gains. Consider tracking your progress and adjusting weights as you grow stronger. Happy lifting!