Ronnie Coleman”s Pectoral Workout

One of the living legends of bodybuilding had spoken to flex magazine years ago about her training. This is what Ronnie Coleman explained about pectoral training.

Great Coleman”s pectoral workout

«For the development of the pecs, I do several movements, from different angles and I emphasize the free weights, machines and cables. However, you will develop your body better by doing a combination of dumbbell and weight exercises. The bar allows you to push heavier and work all the muscles used to push movements such as shoulders, triceps and, of course, pecs.

As a bodybuilder, however, you need more. The muscle fibers of each part of your body must also be worked and isolated so that your muscles reach their maximum development potential. This result can only be achieved if they are exhausted individually. As far as the torso is concerned, it means that the pecs should be as tired as the others, but independent of each other.

This is where the developed dumbbells come in. When you barbell, you can cheat by compensating for weaknesses on one side with the other. While with dumbbells, your pecs work individually. One pectoral muscle cannot help the other lift. In a dumbbell development, each dumbbell concentrates its weight on its respective pecs more than when developing with a barbell, machine, or cables.

The three training principles they most revere

“Nothing meets all these criteria better than a dumbbell. The freedom of movement offered by the dumbbells allows you to lower them lower than a bar.

These are the 3 keys to your training:

  • push as heavy as possible
  • in the most correct way possible
  • And a full range of motion.

Don”t forget to vary your working angles, too: a sloping development makes more work the top of the pecs, while a declining one does more work at the bottom of the pecs.

In other words, the possibilities are endless. I use them all. In one training session, I can do series of planes developed with 90-kilo dumbbells and in the other, I can do a superset of steep inclines, jumps, pumps, standing in front of the pulley or lying down with dumbbells. Just make sure you fully stretch to the lowest level of movement and then, bringing it closer to the epcho, lift them as high as possible and contract the worked muscles. ”

Ronnie Coleman Chest Workout

  • Bench press with dumbbell on incline bench, 4 sets of 12 repetitions.
  • Superseries: Dumbbell bench press, 3 sets of 10 reps. with dips (funds), 3 series until failure.
  • Superseries: Decline bench press with dumbbells, 3 sets of 10 reps. With dumbbell openings, 3 sets of 10 reps.

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