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CHEST TRAINING WITH ERNESTO "BAROK" CARLOS, JR.
This month we are featuring Chest Exercises by our Gym Instructor, Barok. He will guide you in different chest exercises using different equipment in the gym. Please feel free to ask questions or any feedback. We'll be glad to hear from you and we'll respond.
This week we'll show you the Pec Deck Machine Chest routine and next week we'll show you more Chest exercises.
FLAT BENCH PRESS:::INCLINE BAR PRESS::: CABLE CROSS-OVER:::
DUMBBELL PRESS ::: DUMBELL INCLINE PRESS ::: PEC DECK :::
DIPS :::
Click above to get to your choice of chest exercises 		 
 
 Here's how to develop BIG chest like BAROK
PEC DECK MACHINE - This chest exercise works the inner and outer chest. If your gym does not have this machine, the cable cross over machine or the dumbbell flies will basically do the same for your inner and outer chest.  
   
Starting Position  

Place your arms on each padding of the pec deck machine, get a good grip on the handles, while you are seated. Keep back straight and chest out. Inhale.
 
Down Position      
Exhale as you push with both arms to meet towards your chest but not covering your face.Use your chest muscles more when pushing, using your arms only to guide them to the center. Concentrate on your inner chest to get a good "burn". You will feel the inner part of your chest compress.
 
Ending Position  

Slowly release your hands back to the original position while inhaling. You will notice your chest expanding so just go with the flow. Expand your chest while your arms are stretched out. This will work the outer muscles of your chest.
Repeat this motion 12 times depending on the weights. If you're lifting light weights, 12 times is recommended. If you're lifting heavy weights, 8 times is recommended.
After 1 set, pause for 15 seconds, do another set of 12 repetitions, pause for 15 minutes then do your last set. 3 sets is recommended for a good work-out. Pausing longer than 15 seconds after each set will not create an intense workout. Intensity causes muscles to develop at a much faster rate.
If after 3 sets you don't feel the chest responding, then either you need to add more weights or you're not doing the motions properly. If you're a beginner, start out with light weights or weights that you feel are comfortable enough. The more advance athlete like myself will lift heavy weights to develop bigger chest muscles.
If you're feeling it more on the shoulders or triceps, then you're not doing the exercise correctly. You need to start with light weights to get a good feel of the motion.
Also, before starting out with any exercise, warm up with light weights on your first set, then you can move on with heavy weights on your second and third sets.
Also, check out our stretching exercises before doing any heavy lifting. This will get you pumping more and will lessen injury
Variations:
You can do variations of this exercise. If you want to work your upper chest and your inner chest more, push it more covering your face on the down position. You will feel the "burn" more.