What's up my fitness family Brent Kasmer here with BKPT Brent Kasmer Personal Training, and I have a killer chest and tricep workout for you. The crowd goes wild. Hopefully you guys are excited. We got some awesome techniques and exactly to get the most out of your workout. So what makes it a killer chest and tricep workout? Well, your crap is blown out, man. So when you feel good, you're pumped up and you walk out of the gym nice and slow. So that's the goal. And that's what
I want to teach you. All right. So if you haven't yet subscribed, definitely subscribe. Smash that notification bell. That way you're notified as all our new content is dropped, because I want to show you all the most relevant stuff out there, making sure that you guys got all the tricks, tips, all that fun stuff. Alright, so we're gonna start off with two triceps a drop set to superset. So all this stuff should be knocked
out. 30 To 45 minutes, max, okay, so you want to make sure that you're not talking to a camera. So you want to make sure that you're just getting through your exercises, nothing's too fast when everything's controlled.
But the same time you want to make sure like you're pushing it, you're not like sitting there answering text messages, checking your Instagram, Snapchat and with somebody you want to be pushing through your workout set up your Do Not Disturb put your workout on your phone, your watch all that stuff. And then that way you can bang it out. All right, so let's hold back not anymore. So we're going to start off our first try set is going to be an incline
chest fly cable, one arm. Second exercise is going to be upper chest shrug. Third exercise is a barbell incline bench press. All right. So here we go, we're gonna do four sets of this first one, the reason why I'm doing incline first is because of the fact that I want to make sure I give most of my energy to the upper part of my chest. So you want to make sure that you're getting the most out a bit by
building lagging areas. So a lot of times people will go in and dive in and start banging out the flat bench or chest hips, because they're super strong at it, right. But then you're finishing up with upper chest, and you're weak already, it's a harder extra, you're mentally weaker with it because of the fact that it's a harder exercise. You're not quite as strong, but at the same time you're hitting it at the end of
your workout. So therefore you're not able to make as many gains and then upper chest as you would as if you hit it at the beginning. Wow, I just laid it out there for you. Hopefully you guys love that pop in the comments. You guys got it, I understand it. That's why you hit lagging body parts first, but it's your chest. I get it that your chest all your chest. But there's three different areas of your chest and you want to make sure that it's all developed to its best ability.
Alright, so let's roll baby. Alright, so we're gonna start with an incline chest fly. I'm gonna do this with a single arm. I like doing cable single arm flies. Two reasons one so that we can kind of make minor adjustments to make sure you're hitting it in a perfect spot you want make sure you see that upper chest popping, okay. So when you're hitting it, you want make sure that that upper chest pops just like that are the 10 reps going right past that midline.
That way you get a good full contraction on that upper chest so you have to get past the midline of your chest to get the full contraction This is not supposed to be like a max out exercise. This is just to get the blood to the right area. Not getting it right there we go we're gonna go to an upper chest shrug right here. Okay, so grabbing a dumbbell same thing. My goal is not to go crazy heavy on these two. My main goal is to hit the incline bench heavy
eight, right. So who are these exercise This are done to help separate your muscles All right, so you just want to use them to help separate between your clavicle pectoral, your pec major, and then also lower part of your chest. Alright, here we go. Always wanna make sure you grab the bar in the same spot every time talking those toes behind your knees six reps All right, all right. So back to
the top incline chest fly. Same thing like I told you not to go super heavy just to get some separation and the upper chest training the blood where to go
pop in the comments. This is the same technique you use when training body parts using an isolated joint movement followed by some compound joint movements to target all right also drop in the comments if you understood the fact that we get why you would train your upper chest first to get it some stimulation so that way it's growing a little bit faster than it was growing.
You can go back to hitting it later in the workout so that way but there's many ways to build your splits All right, that's feeling pretty good. Man. Okay, here we go. Set three or four. So feeling good at the blood going now you like using tables for flies in general or do you primarily like using dumbbells? So also with those flies, make sure you're not getting a lot of elbow movement. It's kind of in a fixated position. That way you're not getting some bicep
curls in there as well. Want to make sure you're just moving at that shoulder let's look at All right, set three here we go six reps.
six reps six reps to get all the foundation properly set up tow bar grip squeezing tight wrists or lock here we go we got one last set on last set a little scary right we think five or 10 Oh I heard you only want to go five but thank you guys are hate Nami out there want me to drop this weight on my face I said I know we live in all your haters I really felt on that side a upper chest shrugs ah. Come on papa. Bar squeeze at a tie all right. I didn't drop it on my face, but I didn't make six.
If you were here, spot me, I would have got them all. Ah. All right. So we're moving into our next exercise, which is going to be a pullover chest and a decline chest fly. All right. So let's rip this down a little bit, actually all the way down from steel from his 45. So So decline chest fly. As you can imagine, we're coming down and up and under. angles here, coming down. You want to follow this area here. They're staying tall, not leaning forward, like most people will do.
It's typically a little heavier.
To reason it's a reference to the 10 for the incline was a little stronger of a muscle to this one Do you want to make sure your head and neck are resting on the bench giving your head that support good stretch keeping that footbridge up on a tricep exercise oh no if you don't have Oh chain Bell you're gonna just pop a dumbbell in between your legs as you cross them I actually really like using kettlebells for my chest hips but video my knees my plate wait same eight alright so three sets AAA
decline chest fly think the bill in my hat or block angle anyway hey wait is better easier or better don't be confused like normally if I would have started with chest hips I could do to replace for a year to get over that mental can't get over that mental thinking in a week and just understand you're making changes to that incline which I would not have had to have Your chest foreshore Borden right oh come on boy third set already all right third set okay we're gonna finish up with
some bench pressing so we're gonna jump right into a drop set okay so we're gonna do a drop set not only hit the long head on the tricep but also the wall actually that's more typical boneheads which is fantastic all right so we're gonna pile on your five Mercer? You All right now we're jumping into skull crushers and kickbacks followed by so that's a superset there's three sets kind of bump up, Mr and amount. So we're going to Skull Crushers
by kickbacks. And then the second tricep exercise is going to be the rope tricep press downs with or the rope tricep press downs we're going to kneeling to get a bigger range of motion on it followed by x man so nice Hi cables. All right.
Let's keep this party going hi oh five on the heavier ones followed by the kickbacks take this up a little bit all right so kickbacks like wrapping my thumb's around my thumbs on my crushers oh man oh that's gonna stay right under those kickbacks go diving in and hunger Oh, that's good when you're failing. Alright so we're on our last
superset for our triceps. So the last superset is going to be a kneeling row tricep press down, why kneeling brand because when you're kneeling, get a better range of motion to get the top part of the long head. So it's really there's only a couple of ways to hit the top bar long head where it connects up in to your shoulder so that way you get a good press on that. And then we're going to follow that with a cross cable calling my call x man that's a cross cable tricep press down and these two
exercises are phenomenal. Here we go. All right. So a kneeling tricep press down so same thing this is an a rapper. I don't like the crab right on top of the knob so I'm gonna grab a little bit higher than that. So we're gonna let your arms come up it's almost like it's two motion so it's Boom Boom eight scream add some weight on that one. Still bangs more welcome back oh man I supposed to be 15 lighten this up a little bit. Seven more. Six All right is banging them out Ah
All right. Oh man they're cooked now ah more more lighter oh my goodness I feel like I'm doing him with nothing on there now the cramping holy crap this is that killer chest and tricep workout ah oh oh oh but you guys try that kneeling down you're gonna notice a big difference and hidden up in their god lighter come on some more pics Oh, snap baby. Hopefully you guys enjoyed that. This is the killer chest and tricep workout. All right. So hopefully you guys enjoyed it.
Don't forget pop in the comments, things that you'd like to pair together, workout wise if you're more of a full body, how you write your splits. I want to hear more about you. All right. So love to share with some tips and tricks along the way just to amplify possibly what you're already doing. All right, Brent Kasmer BK PT, don't forget subscribe. Smash that notification bell that way notified as all the new content is released. And show me something. Give me
some likes. All right. I'll see you guys in the next video.