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[UPWOD Nº42] The Hulk Smash Chest & Triceps Workout

chest workout, chest workout plans, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

HULK SMASH SO HARD.

Sometimes you just need to hit the gym, blast a monster workout playlist, and crush heavy ass weight. UPWOD Nº42The Hulk Smash Chest & Triceps Workout—is a power chest & triceps workout that leverages mass and tempo to shock the upper body and stimulate new growth.

It contrasts previous quick-hitting, superset-driven chest workouts by doubling down on mass and tempo.

You’ll increase the weight, lower rep ranges, and exaggerate lifting tempo, including an extended lowering phase (eccentric) and explosive lifts (concentric).

Each exercise follows a 4-1 tempo — 4 seconds down, 1 second up. If it’s a dumbbell chest press, you’ll press the weight up as explosively as possible, and then slowly lower down for a 4-count. By controlling the eccentric phase, you’ll churn through your muscle fibers, capitalize on the second half of the lift, and tap into new growth stores.

Crush a bit, embrace the sizzle, and get after it. BOOM.



 

[UPWOD Nº42] The Hulk Smash Chest & Triceps Workout


chest workout, chest workout plans, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

TECHNIQUE TIP: Tempo is paramount in UPWOD Nº42. For all sets, you’ll lower/release for 4 seconds and press/contract for 1 (or as explosively as possible). Fight through the burn and try to land in the rep ranges above.

*Bonus info for each exercise:

  • 1. Incline Barbell Bench Press  you can also do these with dumbbells. Squeeze your upper chest together at the top of each rep.
  • 2. Dumbbell Chest Press — lower the weights down to chest height. Squeeze your chest together at the top.
  • 3. Dips — lean forward slightly to target your chest. Lower down until your triceps are parallel with the ground.
  • 4. [SUPERSET] (a) High Cable Crossovers + (b) Low Cable Crossovers (a) set a cable station so that it’s in-line with your upper chest. Bring the cables down diagonally and squeeze your chest together at the bottom. (b) Set a cable station as low as possible. Keep your arms locked and bring the cables up diagonally out in front of your chest. Squeeze your chest together at the top.
  • 5. Overhead Triceps Extensions — place both hands under the top half of a dumbbell. Squeeze your triceps at the top and lower down as far as possible.
  • 6. Dumbbell Skull Crushers — use a neutral grip.
  • 7. Triangle Pushups — set your hands narrow and connect your thumbs and pointer fingers. They should form a triangle or diamond.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto