Power Chest Workout with Korean Bodybuilder D.C. Seo
You’ve already gotten a taste of Korean bodybuilding with D.C. Seo’s EPIC BICEP WORKOUT , his FULL BACK WORKOUT and his KILLER TRICEP workout. We’ve been saving one of his favorite routines all summer though. What would a full body workout be without a pumping chest workout? We asked D.C. to show us his favorite moves and walk us through his awesome routine. Are you ready to join us?
D.C. Seo’s Power Chest Workout
D.C. likes to get things started with some easy, light-weight pectoral flyes. Keep the weight light and comfortable. All you’re doing here is focusing on an easy stretch of the chest, not a pump yet. We’re interested in getting the muscles moving and priming them for the hell we are about to put them through. Alternate with single arm flyes to provide a stronger, isolated stretch.
2. Incline Dumbbell Press – 4 sets, 12-15 reps
Set the incline bench at a comfortable 45-degree angle. Make sure it’s far back enough that you can’t see yourself in the mirror. If the bench is too upright, you’ll be working too much of your shoulders and not enough of your chest. With smooth, controlled motions, bring the dumbbells down to chest level and press up. Keep the motion smooth and focused. Make that mind-body connection to your chest. Hold the weights for a moment in the air to feel the contraction in your chest.
3. Incline Dumbbell Flyes – 4 sets, 12-15 reps
This exercise focuses on the inside of the upper pectoral muscle. Start in a similar position as the Incline Dumbbell Press but then extend your arms out straight to your sides. Keeping a slight bend in the elbow, bring in the weights to the space above the middle of your chest, keeping your arms extended the whole time. Be sure to start with a light weight as using heavy weights to start may put too much wear on your elbows.
4. Flat Dumbbell Press – 4 sets, 12-15 reps
Similar to the Incline Dumbbell Press, this press brings you all the way perpendicular to the floor which lowers the area on your chest engaging in the press. Similar to the standard bench press, the movement begins with holding the weights above you and lowering to form 90-degree angles with your elbows. Using dumbbells prevents you from resting the bar or bouncing the bar off your chest, concentrating the exercise. Elbows can be tucked in close to your torso or flared out a bit. It’s your choice.
5. Cable Flyes / Incline Pushups – superset, 3 sets, 10-15 reps
D.C. finishes off his chest workout with a grueling superset. To push yourself to the limit and really exhaust your muscles to the extreme, we combine cable flyes and incline pushups. We love pushups, but we know that doing them too early on chest day can actually lead to quicker fatigue. So, what better way to add them to the routine than save them for last? While D.C. suggests doing 10-15 reps, we think you’ll be motivated to just max out until you’ve got nothing left in you.
As always, make sure to drink plenty of fluids and get lots of rest after a day of heavy lifting. Muscle growth happens at night, when you’re getting a full night’s rest. Don’t neglect this. Make sure you get a good 6-8 hours of sleep to recharge. Enjoy tomorrow’s soreness and give a few days break before hitting the chest again. We’ll cover D.C.’s shoulder workout next. Stay tuned!
~~Get Fit Korea