Crazy Chest Day | How To Build A Chest Foundation

Introduction

This tutorial will guide you through an effective chest workout routine inspired by DeAndre Thomas's "Crazy Chest Day" video. This routine focuses on building a strong chest foundation, incorporating various exercises, techniques, and tips to maximize your workout. Whether you're a beginner or looking to enhance your current routine, these steps will help you achieve a well-rounded chest workout.

Step 1: Prepare Your Mindset

• Understand the importance of self-pride and motivation.
• Set clear goals for your chest workout, focusing on improvement and strength.
• Remind yourself that progress is built on consistent effort.

Step 2: Start with Dumbbell Bench Press

• Begin your chest workout with the dumbbell bench press.
• Choose a weight that allows you to perform 8 to 12 reps initially.
• Gradually increase the weight as you feel comfortable:
  • Start with 140 lbs, aiming for 8-12 reps.
  • If successful, increase to 150 lbs for 6-7 reps.
  • Always prioritize safety; use weights you can handle without compromising form.

Step 3: Use Proper Support Gear

• Equip yourself with wrist wraps and elbow sleeves for added support.
• These accessories help stabilize your joints and allow you to lift heavier safely.
• Always ensure your equipment is in good condition before starting.

Step 4: Follow Up with Smith Machine Press

• Transition to the Smith machine for a controlled pressing movement.
• Perform two sets of 10 reps at 225 lbs.
• Increase weight to 275 lbs for subsequent sets, aiming for:
  • One set of 8 reps, then evaluate how you feel before deciding on the next set.

Step 5: Focus on Accessory Work

• Move on to chest flies to target different areas of the chest:
  • Opt for lighter weights and focus on slow, controlled movements.
  • Aim for 12-15 reps per set, emphasizing the contraction of the muscles.

Step 6: Incorporate Bodyweight Exercises

• Use bodyweight push-ups as a finisher to enhance overall chest development.
• Aim for multiple sets, pushing yourself to failure to maximize muscle engagement.
• Consider starting with higher reps and gradually increasing difficulty.

Step 7: Utilize Machine Push Downs

• Conclude your workout with machine push downs to maintain tension on the chest.
• Perform 12-15 reps for 4-5 sets, focusing on form and muscle contraction.

Conclusion

By following this chest workout routine, you can effectively build strength and improve your chest muscle definition. Remember to listen to your body, progressively increase weights, and incorporate both free weights and machines. After your workout, prioritize recovery with proper nutrition and hydration. Consider trying this routine in your next gym session and adjust based on your personal fitness goals. Happy lifting!