Chad, first off I want to say the 100 reps program has been great. I’ve been doing it for the lateral delts and calves for 7 weeks, while dieting the whole time. Let me tell you in my shoulders especially my strength has soared. I’m doing leaning away laterals at 60 lbs. for 5 reps. Whereas before I could do 35 lbs for about 6 or 7. All I have to say is wow!
Anyway, I was wondering if you have a good excercise to use with the 100 rep program to target the upper middle chest area. To clarify, by upper I mean the area of the pec closest to the neck. And by middle I mean the area towards the sternum. This is by far my the area on my body that needs the most work. So, I was hoping that you could give me a great excercise so I can get this area caught up w/ the rest of my body. The rest of my chest is rather well developed it is just the upper middle area that lags behind. Any help you could offer would be appreciated. Thanks!
Steve,
Thanks for the feedback, glad to hear you are getting great results!
I would recommend wide hand position push-ups with your feet elevated on a bench,chair, etc. The height of the elevation should be at least 12 inches and no more than 24 inches. Use a hand position as wide as comfortably possible. Here is a little trick - while executing the lifting phase (pushing away from the floor) try to pull your hands together like you were trying to bunch up the carpet. This trick is great, but depending on your strength levels it might create too high of an intensity for optimal results. There, perform the normal push-up variation for a few weeks before attempting this advanced method. At the very least you could perform the advanced version for your high intensity chest work. Good Luck!
Awesome, I am going to start on Monday. Can you recommend a good hamstring exersize I can use that I will also be able to do at home. Unfortunately I can’t make it to the gym 4 times a day for my 100 reps. I have 5 & 10lb dumbells, and a 20lb bar w/some plates. During my normal workout I usually superset curls x 50lb, with dumbell deadlifts with 20lb dumbells, 4 sets 15 reps, with 45 second rests.
I thought maybe dumbell deadlifts with lighter dumbells?
Savannah,
Your idea would work. I also like to perform standing leg curls with an ankle weight on. When executing this movement be sure to flex forward at the hip so your trunk is almost parallel to the ground. Good Luck!