Hi guys. This is Max Tapper again for Howcast. What I am going to do today is answer a question. I have had a question of, 'How do I get an awesome peck pump workout?' Well, what I am going to do is show you one of my favorite peck pump workouts. Peck pump workout, say that three times fast!
This is what we are going to do; we are going to choose three different exercises, one is going to be our bench press, the second is going to be a dumbbell fly, and the third is going to be a push up. What we are going to do is look for 10 to 12 reps per exercise and they are going to be done successively.
This is going to be a compound series of exercises, so 12 on the barbell press, 12 on the flies, and then as many pushups as you can do on the floor until fatigue, pause, rest for about a minute to a minute and a half then do it again. Our goal is to get through that three to four times, boom! Perfect peck pump workout, alright? Follow me.
Line up our hands on these lines here so that we are even. Press. We are going to go for 12 here. Let us say that was 12.
Our second exercise is now going to be our flies. We are going to grab two dumbbells and make sure that we are going this a little on the lighter side. I would rather be lighter than too heavy because you will do more damage to your shoulders than anything.
Let's lay back, extending those arms straight over us, out to the side slowly, and pause when you are parallel to the floor, and back in. You are going to stop right when you are over your shoulders and no further. Slow on the way out, we are going for 12 again, slow on the way in. Pause. Out. Alright. I do not want you guys to feel like you are pulling from your hands, I want you to feel like you are pulling from your pecks when you come in. Good. Let us say that was 12.
The last part is just going to be pushups, so after you have fatigued your muscles on the barbell and the flies, we are now going to jump into some decline pushups where we throw our feet up on the bench and finish it off this way.
Those three exercises done in a row; the barbell, the fly and the pushup will give you an intense pump. Trust me. Beach worthy. That is what you are going to do when you want those vanity muscles to pop out. Do those three exercises together and let me know how they go. I guarantee you will get good results.