Beef Up Your Pecs

[Ox 51]

BEEF UP YOUR PECS

Bill Willmore's chest routine will give your pecs a boost
October 20, 2009
FLEXONLINE.COM

Bill Wilmore had his highest pro placing yet, when he was runner-up at the Europa Super Show in August. The 2005 NPC Nationals champ rhapsodizes about the importance of blood volumization (i.e. “the pump”) in his workouts and he lays out a typical chest routine.

WILMORE ON THE PUMP

“I’m not going for failure each set, but for the sensation of blood flowing in the muscle area. Sometimes it takes a lot of peak contractions, sometimes negatives, and sometimes I’ll throw in a little of everything--whatever helps me control the contractions for maximum blood flow. The number of reps per set might be anywhere from eight to 20, depending on what I feel is creating the best pump.”

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>WILMORE’S CHEST ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Barbell incline presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Hammer Strength machine presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Incline or flat bench flyes</TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dips </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR></TBODY></TABLE>

 

[big in vegas]

I've been doing reverse grip bench instead of incline barbells for upper pecs and they've been working nicely so far

 

[Lightsout]

I've been doing reverse grip bench instead of incline barbells for upper pecs and they've been working nicely so far

Same here.. Reverse grip hits my upper chest way better than incline dose...

 

[Ox 51]

What kind of weight do you do on reverse grip, compared to your regular bench?

 

[big in vegas]

I will work up to 175, start with 135 and add a 10# plate after each set. It's hard to unrack by yourself, but they crush your upper pecs

 

[big in vegas]

And on flat bench, I start with 135 for 14 reps and add a 10# plate to each side after each set and drop 2 reps each set then pyramid back up...so it looks like this, 135 for 14, 155 for 12, 175 for 10, 195 for 8, 215 for 6, 235 for 4, 255 for 2, 235 for 4.....

 

[big in vegas]

It's a lot of reps doing that flat bench that way, which is why I only do it every other week, but I don't have to do much after that