Training Session with A J Ellison

A J Ellison

World´s Best Chest Workout with A J Ellison – one of the greatest muscle models . His huge, thick chest is his most striking body part. To achieve your goals, he shares the secrets of his chest workout – and the answer is simple. Volume. Lots and lots of reps. At 41, AJ is three times World Muscle Model Champion, who we first filmed in 2014. For this chest workout you need two dumbbells and one barbell. The exercise:

  1. Flat bench press (go up with the weight) – 10 sets with 15 reps
  2. Incline dumbbell press (put as much blood into the chest as possible) – 5 sets with 12 reps
  3. Cable flys (now you can see the muscle fibres) – 5 sets with 15 reps

Why chest training is important

The movements of the chest muscles are primarily used to pull the arm horizontally and to rotate the shoulder internally (apart from raising or lowering the arm). This information will prove helpful when we explain the different training variations at a later date.

While all attention is focused on the large chest muscle, the small chest muscle is also an important muscle group, but more to prevent injury than to improve performance or look good.

The small chest muscle is responsible for tilting the shoulder blade forward. If you look at how the muscle is attached to the rib cage, it becomes clear how it is responsible for pulling the shoulder blades up and forward.

Training Goals:

  • strong chest
  • puting as much blood into the chest as possible

Tips for the World´s Best Chest Workout:

  • If you get to a sticking point rack it, take ten min to rest – right rest pause and finish out the set and then you could probably drop the weight a little bit and then go again.
  • Train your chest like your legs.
  • Pay attention to the correct foot load.

Equipment: Dumbells and barbell

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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