The Superhero Chest Workout
Within the realm of the superhero world, one of the most vital areas that separates the mighty from meek is the chest. We have seen many varieties of programs over the decades, including methods and periodization, that have aided in helping many superhero actors achieve a certain look when it comes to building the chest.
Even so, one of the steps that I feel is missing has finally been solved with one of my favorite training solutions, the Earthquake Bar! This specialized bar is crafted out of bamboo and is able to hold nearly 300lbs while you perform exercises that can't be duplicated with other barbells. Before I gloat too much about this training tool, let me discuss why I have incorporated it within my clients' and my own training programs.
As I’ve trained over the course of time, I have tried many different methods with chest training. The specific areas I was focused on were the aesthetic look I was after, the rate of strength increase, and the rate of power elevation. The aesthetics were achieved with specific training methods both myself and my business partner (Eric the Trainer) have developed over the course of time when preparing actors to look a certain way for an upcoming roles. The strength and power were a little different and more challenging.
The Problem with Most Chest Workout Programs
What you normally see in a basic method of building a bigger, stronger chest is a certain amount of sets and reps calculated off a percentage of 1RM (one rep max). Though this is a correct route when attempting to achieve strength and power, there was a vitally important piece missing.
We understand that muscle can grow at a rapid rate based on following specific guidelines and training regiments, but the one thing that most people deal with when achieving this is a higher potential for tendon and ligament soreness, since these two strengthen at a much slower rate. What I found as the secret to rapidly transforming, not only the aesthetic look, but strength and power gains of chest development is incorporating movements that stimulate the tendons and ligaments as well as the muscles at work. The Earthquake bar was the answer I was looking for.
The Superhero Chest Workout Solution
As I mentioned earlier, the Earthquake Bar can hold nearly 300lbs of load, which should comfort many with its durability under use. The load that I attach to the bar is kettlebells that hang from the bar by super-bands.
Not only will this stimulate tendon and ligament strength to increase, it will also recruit more muscle fibers within the chest to engage and work in order to perform the movement. Due to this, a greater percentage of the muscle fibers within the pectorals major/minor, anterior deltoids, triceps, forearms
, as well as every tendon and ligament surrounding those joints will be working due to the foreign and unbalanced environment during exercise! In return, you will achieve and better aesthetic look, and a greater rate of increased strength and power, which is what a true superheros possess!
Doug Hall Superhero Chest Workout
A1: Incline Bench Press
A2: Earthquake Bar Bench Press
||5 sets X 20, 20, 15, 10, 10
5 sets X 10 w/20KG Bells
B1: Incline Dumbbell Presses
B2: Broad Pulse Push-Ups
||5 sets X 10
5 sets X MR (max rep)
Doug Hall (www.HallofStrength.com) is a former college athlete and Kinesiology major. He has always had a passion for fitness and for helping others. His extensive career includes over 17 years of training and educating clients in various fitness facilities in Michigan, Idaho and around the country. He recently joined the team of celebrity trainer of the stars, “Eric the Trainer” in 2012. This venture has included training many of Hollywood’s brightest movie stars and celebrities, UFC fighters, professional athletes and entertainers in Burbank, California and on location.