7 Hardcore Chest Exercises for the Advanced Lifter

7 Hardcore Chest Exercises for the Advanced Lifter

    Be prepared to bring it with these extreme pec-thrashers.    

6 of 8 3, 6, 9 . 

This is a tri-set; this will blast every muscle fiber in your chest and leave you with the kind of pump Arnold lovingly describes in pumping iron. Because of the obscurity of this exercise I have provided detailed instructions as well as a video.
Exercise Guidelines

1.     Load the barbell on the bench press with 50 percent of your one-repetition max and load the chains to a weight you are capable of doing 15 flyes with.
2.     With the prescribed weight, perform a bench press for three repetitions, and then rack the weight. Immediately grab the carabiners with chains attached and perform six flys. Upon completion of flyes, do not drop the weight, immediately do nine presses. Now drop the weight and rest 20 seconds. 
3.     For set two, everything is exactly the same; however, the bench press will be performed with one board on your chest. After resting 20 seconds, do the same thing for set three but for the bench press you will do it with two boards on your chest. Rest 20 seconds and begin set four doing the same thing with the exception of the bench press, where you will place three boards on your chest. Rest 20 seconds and for the final set do the same thing but place four boards on your chest.
4.     If you are unable to complete the flyes or chain presses, do not stop. Continue with partial reps.

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