Power, Discomfort, Pump – The 3P Chest Exercise Routine



Video taken from the channel: FLEX YOUR GAINS FITNESS


Chest and Biceps Workout | Stupid Pump | Mike Rashid

Video taken from the channel: Mike Rashid



Video taken from the channel: Fit Media Channel


High volume chest workout with Mr. Olympia Jay Cutler

Video taken from the channel: mountaindog1


5 Minute Chest Pump | Sam Cushing

Video taken from the channel: Sam Cushing


3P Chest Workout Routine | POWER PAIN PUMP | Tiger Fitness

Video taken from the channel: Tiger Fitness


Abel Albonetti’s Killer Upper Chest Workout | Raw

Video taken from the channel: Bodybuilding.com

The Power, Pain, Pump Chest Workout | Demonstrated by Marc Lobliner, Steve Shaw, and Shomo Das. 3P Chest Workout Routine Power 3 sets of 3 reps. Click here to order the bench press SlingShot.

For power, we will be doing Slingshotbench press. We use the Slingshot because it takes the pressure off where you need it (at the bottom of the rep) and keeps your elbows in to minimize the. Incline Dumbbell Flye. Set an adjustable bench to a 30 ° -45 ° angle, and lie back on it with a dumbbell in each hand.

Turn your wrists so your palms face each other. Press the weights straight. There are dozens of exercises you can do on chest day. In fact, the Bodybuilding.com Exercise Database lists at least 84, but you probably don’t want to spend a Monday afternoon—or several Mondays—trying them all. You just want to know the best exercises for building a muscular chest, no questions asked.We’ve done the work for you, and found the top 10.

Keep your core tight. Squeeze your shoulder blades, then pull your chest toward the bar. Hold when you’ve pulled your chest to the bar, then slowly lower to the start. As I have already described in my previous article “The Best Exercises for Each Muscle Group” – the reason why I chose dips for chest is because this exercise best targets the chest’s two main functions. Those two being – adduction of the arm towards the front plane of the body (which means moving your arms in front of your body) and moving your arms towards the sagittal plane of the.

Since the flat bench press is the most basic mass and strength builder for chest, and not an isolation exercise, it is usually given a pass from getting a pump. People expect merely to feel fatigue from it, not pumped pecs — that, however, means they are bench-pressing incorrectly. Keep your tummy muscles pulled in.

Keep your arms in line with your bust. Squeeze your arms in the bottom position. Without straightening your arms, bring the dumbbells back to the start position.

Squeeze the chest muscles in the top position and hold for a second before moving into the next repetition. You have to lift heavy in the 3-8-rep range for the majority of your chest exercises. Despite what the guru’s and bodybuilding magazines say, this is how you build mass.

Best Exercises. The best exercises include the dumbbell bench press, barbell bench press, dumbbell incline bench press, and the barbell incline bench press. Try these seven tips to power up your lagging lower chest. 1. Train Lower Chest First. Many a chest workout has deservedly started with the bench press.

When you’re prioritizing a particular area, start with exercises that target that area, and do them when your. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest.

Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they.

List of related literature:

The chest exercises presented here build absolute strength and explosive power and emphasize functional strengthening for basketball.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

Next, complete 3–8 repetitions of the corresponding upper-body push Power movement as quickly and Cool down with deep breathing, box breathing, time in a sauna, walking, or any of the easier movements programmed for the day.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Combining these exercises gives you a tremendous pump, and will really blast your chest muscles and give them the size, shape, definition, and tie-ins you need for successful competition.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Decker MJ, Hintermeister RA, Faber KJ, et al: Serratus anterior muscle activity during selected rehabilitation exercise, Am

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

Choose one exercise from each group (for example, in Chapter 6 you could choose chest dip from group 1, incline dumbbell flye from group 2, and pec deck flye from group 3), then select one of the four workouts described to focus on what you’re looking for in a bodysculpting routine.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Warm-up: After initial familiarization with the bench orientation and putting procedure, the subject performs five minutes of moderateintensity aerobic exercise, followed by several dynamic range of motion exercises for the shoulder and elbow joint (e.g., modified or regular push-ups or hand walk-outs).

“NSCA's Guide to Tests and Assessments” by NSCA -National Strength & Conditioning Association, Todd A. Miller
from NSCA’s Guide to Tests and Assessments
by NSCA -National Strength & Conditioning Association, Todd A. Miller
Human Kinetics, Incorporated, 2012

Inhale deeply as you lower the bar till it touches the highest part of the chest (just above the nipples), then push it back to the starting position while exhaling, I perform eight sets of this super exercise, beginning with a weight I can handle for eight reps and adding weight till my last set is just one rep.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

This turns one of the best chest movements into a great anterior deltoid builder.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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    | Abel Albonetti’s Killer Upper Chest Workout |
    1. Incline Heavy Bench Press: 5 sets, 2-4 reps ► 00:41
    2. Incline Dumbbell press: 5 sets, 10-12 reps ► 01:40
    3. Single-Arm Incline Hammer Strength Press: 4 sets, 10 reps per arm ► 04:59
    4. Amino Build Next Gen: https://bbcom.me/2GyYHFA 06:07
    5. Superset: 4 sets, 12-15 reps: ► 06:17
    a. Close-Grip Incline Squeeze Press: ► 06:28
    b. Incline Dumbbell Flys: ► 08:01
    6. Superset: 7 sets, to failure: ► 08:58
    a. Cable Fly High-to-Low: ► 09:25
    b. Cable Press: ► 09:53
    c. Incline Push-Ups: ► 10:08

  • Lol I had no idea you were gay. So the coming out video with your Mum. All good bro. I’m married to a beautiful gal and have two small beautiful gals. So, get your happiness too brutha. I’ll implement this push routine after my 100 push ups gets easier (in sets, I’m nowhere close to having pecs likes yours). Cheers from Singapore. Peace!

  • Your one of them.i hate when guys drop the dump bells on ground.not impressed pick them up use them and always put them back down don’t drop or throw them we hate that

  • Always had a flat chest. I’m now beginning to develop a chest but my upper chest is still flat. I’m gonna add this to my regular workout (i gym 4 days per week so i will do this twice a week) from now till the end of the year. Will check back in to give feedback on my two months progress.

  • It’s gotta feel good when one of the best in the world adopts your technique! Just started watching your stuff. Really good info. Will definitely be watching more!

  • Simple, effective and well explained. No messing around between exercices, just straight to the point. Keep up the good work, man!

  • Just wanna say Jay is such a nice guy. Met him last year at an expo and he took pics with EVERYONE. He legit stayed till the end of the expo to take pics with his fans and the line was LONG. I got there late and most of the other big name fitness people were already gone but not Jay. Solid dude who truly loves his fans. Another cool person was Big Boy from Strength Cartel who also stayed till the end to take pics with fans too.

  • ha Ha ha Marc dancing and acting a fool in the 3:00 minute time frame. that’s what it’s about. focus but enjoy yourself doing it. much respect marc

  • The pump from this is unreal, I want y’all to do it. If you don’t have access to the gym, I want y’all to do Warrior Push ups every other day.. promise me you’ll do it!!!! This is how you do it: https://youtu.be/rUcvA5351kk

  • That’s how I’ve felt. I was making great progress and gains… Last August got in a motorcycle accident and broke my collar bone and had road rash on various areas of my body. It took 3 months to be cleared to lift more than 10lbs. I lost size and some strength. I kept a decent physique just smaller. I recovered relatively quickly according to the doc’s patient history of over 20 years but not fast enough. My muscle stamina on the injured side is still a bit of a burden, not as bad but very noticeable. A portion of my upper chest is still kind of numb.. Hard to explain. But this quarantine lost me gym access for the first time in 13 years. Wish I would have built up my home gym more. Still getting work in with duct taped 80lb concrete bags and resistance bands it’s just different and harder to get motivated at home. Just have to force yourself to push through it regardless.

  • Heavy BITCH press…. I worked my upper chest trying to bench press my old lady BLANCH. she’s a big old broad. And heavy too. My chest was spent…. thanks for the video…

  • Hey Marc, if you’ve cycled before but it’s been over a year and you want to compete naturally, is it possible? How do these organizations test years back?

  • nice clean reps but i can see ur one of those who doesnt return dumbells to the racks hahaha just joking.. but in the gym where i train there are people who doesnt know how ro return aftrr use sometime they even pileup 3 to 4 pairs at their bench and reserve it for their next set and when u try to borrow theyll say im gonna use them

  • Y r u like that… u look soo ugghhhh.. cant say these words in youtube hahahha sorry.. u know what i mean guys. Sorry sam hahaah cant help it

  • Sam, William Logan again, I’d like to ask you a rather personal question, if you don’t mind. I’ve noticed that all of you are so smooth skinned, and hairless. Do you, Zach Garcia and the rest of the gang shave your bodies?? Or, did God bless all of you with such smooth, milky white skin? The skin i still have, even at 63, but, unfortunately I have a hairy body. NOT like an ape, just more than I want. I hated it even more when yrs ago I did DRAG. WHAT A DRAG it was shaving every week for shows. Just wanted to know, being nosey. I hope that you are doing well sweetie pie? Love you MR THANG, I DON’T THINK THAT YOU’RE A MISS.

  • this will work only for begginers, even them wont be able to finish the workout, that is way to less volume for bodyweight exercises to build muscle with that. But its great for pump. My opinion about this.

  • Just watching your well chiseled body and bright smiling face is ok for my morning routine, I dont need anything else. Great video and looking for more from you!

  • I know there are lots of “odd” comments on this vid lol, but I am genuinely glad you made it. I desperately want to improve my upper body, so I am committing to trying to do this for the next 7 days straight in between my runs and and and etc. So thanks!

  • Hello Sam im Imran from India
    Just subscribed to your channel
    And after watching your video
    I feel like I should also start workout
    So I will begin with chest workout for startup

  • Man I wanna do a session with you guys, BAD! It’s the motivation I need around me man. I don’t meet people like y’all in the Army. I’m stuck in Germany but when I’m back in Cali this fall/winter, hopefully you have like an event or something where supporters can earn a workout with you. I just want the firsthand experience and opportunity man. Good shit.

  • Jay and Seth Feroce have to be the 2 fittest dudes on earth that don’t compete. Both walk around looking like they’re in Olympia shape, and they stay like this 365 lol. It’s impressive.

  • Mike Im from the uk I haven’t trained for nearly 10 weeks because of the pandemic when I’m in the gym I train like I beast but when I’m at home I dont do any kind of training at all as I feel it doesn’t really do anything for my body being a big guy 6ft 4 and weigh 280 question is will I lose gainz by not doin any home workouts for this period of time??? Would be really grateful for a response

  • Well good day Sir big bog Well that was fantastic watching that with Mr O. Iv started taking my time going through the 21 ways videos I’m on the arms iv started to do the hammers iv done them before however for some reason I never got the pump if I don’t get the pump the exercise is dropped however you inspired me to have another go, and man after one set of 10 full 5 half’s my biceps were filling up wa the red stuff by the 4th set my biceps were sticking out and filled out my shirt sleeves A massive thanks for your time and effort producing professional reviews I’m going through them all this will fine tune my workouts big time Have a nice day Sir KEEP WELL AND LOOK AFTER YOUR SELF Jack

  • Jay’s arms are so fucking big they almost look deformed. Just an animal that loves painful thresholds. Leave the weak behind, step over the dead and take what’s yours.

  • J think is best to trainer brain then muscle, altough have a beatiful body is essential but, not exagerate. Forgive 4 my english!!

  • Jay’s range of motion on the seated press is awful. Not even half reps. Don’t get that at all. Can only assume he has injuries. Then on the dumbell incline press he is pressing the left dumbell higher than the other. What’s that about? Meadows wearing a belt for incline dumbbell press. Why? Surely not necessary

  • The pump from this is unreal, I want y’all to do it. If you don’t have access to the gym, I want y’all to do Warrior Push ups every other day.. promise me you’ll do it!!!! This is how you do it: https://youtu.be/rUcvA5351kk

  • So Jay Cutler says in the last couple of minutes of the video, “…So if I ever make a comeback…” and the video cuts. What was the rest of his sentence?

  • If you can rep out 225 on incline fairly easy your gonna have a solid upper chest development…I’m stuck at 205 but I can honestly say I don’t do incline work as much as I should

  • It’s always so fun seeing dudes like Jay and John going from grunting, veins popping out of their face, and getting angry while lifting, to being the nicest, most soft spoken people in the room a second later

  • I didn’t realise how fast this video came to end… so much informative, fantastic tips and ideas, great lessons…. HUGE RESPECT✊FOR TWO LEGENDARY BODY SCULPTURES.

  • Awesome gym, awesome weights, so happy some people in America have the good life. They say what good you appreciate (not jealous my brothers) you can have or the same but different.

  • Abel, i’ve been watching your workout from quite a long time, much appreciated work mate,big fan. Just training on your footprints and my body is turning good in symmetry! Thank you.

  • John says, “.. and everything u say has to be a Rocky IV line…” I pause… I say out loud to myself, “I must break you…” and boom Jay says it.. HAHHAHHA i lafd!!!

  • It’s amazing how much size is lost when you don’t have any chemicals in you. But yet people say they really don’t matter that much lmao

  • This is all very helpful, Sam! I wonder if you have ever had workout issues with your hands and forearms that adversely affected your ability to play the piano. I’ve been a keyboard performer all my life and now am seeing some hereditary arthritis present, but I’d still like to workout and use my hands optimally. Do you have any recommendations to protect your hands and forearms?

  • I have all of Jay’s workout CDs. Jay breaks it down perfect for me. I followed his technique(s) and developed a great physique. DISCLAIMER: Everyone’s physique is different so Jay never said this is the way to train, he said it is the way HE trained.

  • i love your 8 to 12 rep mentality.. i love doing it that way and keep tabs on how heavy. if i pass 12 easy i know i have a new goal. i say to my self.. ill aim for 8! if i get 6 its ok. if i get 10 it makes me happy like i achieved a goal! and if i hit that 12 its like WOW! big woohoo.. then i know to step it up. but i may sit on that as a base! for a short time as in no less then that. boosts my mood and if i fail its ok it doesn’t hurt my mentality. love relating to your training its a hard one to explain but it works for you.

  • The total opposite of my routine, I start light then work my way up to heavy, I also hit the bench 1st then I hit chest machine and cables……based my routine from HHH’s book……maybe I need to switch up my routine IDK

  • Between both you guys I will point out no Olympia no Arnold classic no universe titles, After watching you guys train chest I wonder if it has to do with the poor range of movement the man Arnold preached and practiced full range of movement, in considering that he has one more titles than every person that has trained in the gym your in maybe I will train like he suggests full range of movement especially on the core lifts flat, incline, decline bench press the other exercises you guys done well. In the wash up keep up the training but try to incorporate full range of movement and you will get there don’t give up.

  • Hey fit media you guys are doing a great job but we need some pre workout and post workout warmup and stretch video so that we dont get injured during workout
    Love you loads♥️♥️♥️

  • Every exercise he does is 3 sets between 8-12 reps from what I’ve seen in all his vids. And chest he did 5 different exercises for chest. I’ve been doing 4 different exercises 4 sets and between 10-15 reps. Perhaps ill change my routine. Unfortunately I have a shoulder issue so I have to go lighter in weight which really sucks. Fuck shoulder replacements. ����

  • Ok soo this is great motivation
    But at the same time it’s frustrating cuz we can’t go to the gym all of em are closed and it sucksss
    Sincerely frustrated new yorker


  • I can’t stop looking at your kitchen, really beautiful and elegant

    I can’t stop looking at your kitchen, really beautiful and elegant

    I can’t stopp look

    I can’t stop looking at your kitchen. It is really pritty and elegant! You have a lovely house 😉

  • I fuck wit all your content! Very knowledgeable and appreciate what you do and ya midset. Would you mind answering a question for me? I can’t seem to find any exercises to close the gap in the middle of my chest. The ones I’ve tried to help target it (more so) I feel the activation in the center, but not as much as I feel the outter chest when I do them. Is there a more effective way I can close the gap and not give all my progress to my outter pec? Or would my chest just have to be a lot bigger Hoping the center fills in?

  • The old mike would have done a thousand reps for arms I guesss this is I’m getting old mike lol �� cause mike this is nothing compared to them arm workouts back in the day with big rob but all good just teasing u bro.. I’m motivated this morning to hit the workout that’s all I needed…�� your job is done lol thanks ��

  • Great workout tips. Just adding to your advice at the end about nutrition. Rest is just as important. Recovery and repair equals muscle growth ��

  • Hey whats that song called that you play when you first get in your car and during the workout? I trued shazaming it but it didnt pick it up, its a mad song

  • Thanks for the video. I especially like the hold on the incline press! That’s a fantastic idea. Will try it next time out at LA Fitness

  • Jays like the president in that everyone wants a picture with him! I always wanted to ask him if people mixed him up with the shitty Bears QB jay cutler. ��

  • I miss that ridiculous pump from gym man.gyms been closed over here in the UK for over 2 months b and haven’t been bothered to train…….I know I know

  • Lmao!!! That was a good one to start. They can keep them chicken legs but I’m going to bust them with the Redwoods. Going hard is what we do; however, don’t do stupid _ Good work brother Mike and Gator.

  • Did this work out today. Pushed myself up to 225 on bench. I lifted until I could not lift anymore on the cable. This was an amazing set. Give me more. Wish I could join the program but ti.es hard bro…thank tho

  • Just completed my upper body workout for the day, drank my Planta blueberry scone protein shake, and I’m chillin’ while watching the greatest guys get at it. I will definitely do negatives next session! And y’all are hilarious!

  • You know that high volume lasts during competition, but is not sustainable maybe for a life-time.., you need shredding soon or late for your coronary system..,

  • Definitely needed to see this! I have some 35LB dumbbells that are about to get destroyed when I get off tonight. Thanks for the motivation Mike!