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Just days after winning first place in the 2017 Arnold Classic, Team USN athlete Ryan Terry dropped by M&S to share a few of his training and nutrition secrets with us.
Today, Ryan talks about chest training.
In the video and listed below, you’ll find 3 unique chest exercises Ryan likes to include in his workouts.
The first exercise Ryan shows us is a time under tension flat dumbbell press. To perform these, Ryan likes to do 6 reps with a 2/0/2 rep tempo. Then he performs the remaining reps with a 4/0/2 rep tempo.
By slowing down the eccentric or lowering phase of the movement, you stimulate more muscle fibers to promote muscle growth.
Ryan recommends that beginners start out with 1 normal set and 3-4 working sets with this exercise.
Next up, Ryan likes to target the whole chest with his workouts. What better way to do this than to incorporate 2 very different styles of movement?
Ryan suggests his favorite way of accomplishing this with an incline dumbbell fly/press. To set this up you’ll sit on an incline bench. Start off by performing a rep of incline dumbbell press, followed by an incline dumbbell fly rep, and continue to alternate these for the desired rep count.
Ryan recommends performing 3-4 working sets of 10 reps of each combo.
For Ryan’s final exercise, he performs single arm pec deck flys.
To really isolate the muscle, Ryan grabs the handles and performs them one arm at a time in an alternating fashion.
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