How much do you bench? This question is about as annoying to any veteran, noticeably well-trained lifter as asking if creatine is a steroid. Consequently, heavy compound movements like the barbell bench press and incline presses are and have been the bread and butter exercises of greats such as Arnold Schwarzenegger, Ronnie Coleman and Jay Cutler to name a few. Point being that the barbell bench presses have earned their right to be in the forefront of novice lifters minds and should be a staple in most chest training routines where strength and size are priority.
Here Johnnie "beats the dead horse" reiterating the importance of compound movements and how he uses them more frequently in his chest training nowadays.
Johnnie Jackson's Full Chest workout:
Warm up sets:
Flat barbell bench press: bar alone 1 set x 15 reps, 135 x 15 reps, 225 x 10 reps
Working sets: 315 x 10 reps, 405 x 2 reps, 315 x 8 reps
Incline barbell press: 135 x 10 reps, 225 x 10 reps, 315 x 8 reps
Flat dumbbell press: 100 x 10 reps, 120 x 10 reps, 170 x 5 reps, 150 x 10 reps
Prime machine fly: 4 sets x 15 reps
Stay tuned for more REAL and Raw Training form Johnnie Jackson, Guy Cisternino and Branch Warren and the HUGE Iron World Tour 4 city trek in China!
8 сен 2024
