BUILD YOUR CHEST- TUT

Boost Your Bench and increase Chest / Pec mass with TUT
TUT  ( Time Under Tension ) – An Overlooked Yet Powerful Principle

Every man’s favorite day at the gym is Chest Day.  Your chest is an indicator of power and strength and one of the first things a woman notices when deciding whether or not she wants to date you ( that, and your sense of humor… 😉 ).  You spend most of life trying to build your chest but there comes a time that you just can’t convince your stubborn Pecs to grow.  As in life there is a time to be nice and a time to be ruthless.  For a chest that refuses to grow no matter how much you beg that time is NOW.  It’s time to put more pressure on your Pecs than meeting your girlfriends parents, Valentine’s Day and the “where do you see this relationship going” talk combined.  This means increasing the Time Under Tension ( TUT ) – the duration your muscles contract and are placed under stress during a given set or workout.

We use TUT to increase lean muscle mass throughout your entire body changing your body compositions, shocking the muscles, boosting the secondary stabilizes and ultimately succeeding in your hypertrophy goals. In this workout we are not increasing TUT by simply adding more and more sets and exercises to our routine but we are modifying our standard exercises in such a way that your muscles are forced to grow and you’ll feel that burn and soreness like you did when you were a gym newbie.

This Build Your Chest Workout focuses on performing isometric contractions on every set.  We will be adapting the standard bench press and cable flye to achieve this game changing growth. In this ChrashFit TUT Chest Workout, your 6 to 12 rep sets that would usually take 30 seconds or less will now take closer to a minute. Why? Because engaging a muscle group and placing it under stress for 30-70 seconds creates the physiological environment for substantial hypertrophy to occur.

The Workout

Exercise	Sets	Reps
Bench Press – Contractions (Bench Press – Low Doubles)	4-6	8-10
Cable Isometric Flye (Cable Super 7’s Iso Flyes)	3-4	6
Push-ups + Modified ( Drop 531’s Push-Up)	2-3	Until failure

Bench Press – Low Doubles 

Bench Press – Contractions
Start with a weight you could normally do for at least 10-12 reps.  Do 6 total sets of 6-10 reps.

• Lower the bar to your chest and press it halfway up.
• Lower it back down in a controlled motion, then press it up all the way. (Be sure to keep your elbows slightly bent at the top keeping pressure in your chest and not allowing your shoulders to engage) That’s one rep. Use a natural shoulder-width grip.

Cable Super 7’s Iso Flyes

Cable Isometric Flye
Each rep should take 10 seconds to complete.  Use a stopwatch or phone app to keep time.  Press on the 0’s and release into the negatives on the 7’s.  Do a total of 8 sets of 6-8. (4 sets with the cables adjusted to a high cable position and 4 sets starting from a low cable position)

• With a slight bend in your arms rapidly press the cable handles forward holding them together at the top position.
• Hold this position for 7 seconds squeezing and focusing on the Pecs.
• Return slowly maintaining tension to the starting position taking 3 seconds on the negative.

Drop 531’s Push-Up

Push-ups + Modified
This is the final exercise of our Build Your Chest Workout.  In fight terms these are the “Championship Rounds”.  This is where we separate the “Not Bad” from the “Legendary” and where the big gains are realized. If you completed the first two exercises properly and with intensity your Pecs should be crying out for Rest.  But, we’re going to make sure they know who’s in charge.   Complete 3 sets of the exercise below resting only 30-45 seconds between sets. Your reps should drop dramatically from set to set and you will “Feel the Burn”.

• From a standard Push-Up position lower slowly for a 5 second count until your chest is 2-3 inches from the ground. Pause for 3 seconds keeping the muscles engaged. Explode upward back to the starting position concentrating on engaging the chest not the shoulders. Repeat until failure.
• Without rest get into a Modified Push-Up position ( on your knees ) and repeat the 5 seconds down 3 second hold and explosive rise motion until failure. That is one set. Use a natural shoulder-width base.  Keeping your elbows at a 45-60 degree angle away from your body is optimal for the chest and limits over-compensation with the triceps and shoulders.

For More workouts and helpful advice check out out FITNESS SECTION.