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Lawrence Ballenger’s Monster Chest Workout

MuscleTech-sponsored athlete Lawrence Ballenger is not precisely recognized for mellow exercises. They’re harsh! So, when he refers to certainly one of his routines as a “monster” exercise, believe your self warned! Quite a lot of units, numerous reps, a triset, and a few great lengthy negatives make this six-exercise chest torching a factor to bear in mind—or to take a look at to put out of your mind!

Lawrence Ballenger’s Monster Chest Exercise


Barbell Incline Bench Press Medium-Grip

three units, 10-12 reps (warm-up)

three units, Eight-10 reps


five units, 10 reps (2-sec. negatives)



Methodology Guidelines

Incline Barbell Bench Press

As you’ll be able to realize during the video, Ballenger is all about focus. Ahead of he starts each and every activity, he stops to gather his ideas and concentrate on the load and motion to return. Now not a nasty concept. Get your head within the recreation, and your frame will observe.

Incline Barbell Bench Press

Stay your toes flat at the flooring and pressure via your hips. Stay your again arched and your shoulder blades retracted.

Incline Dumbbell Bench Press

As with many different lifts, you’ll be able to get extra from this press by way of slowly decreasing the load. On this regimen, Ballenger needs you to take about 2 seconds to decrease the dumbbells—a variety of time to really feel a excellent burn. Exhale as you push the dumbbells up together with your chest.

Svend Press

Frame place is essential with this activity. Stand erect together with your chest out and shoulders again whilst keeping up the herbal curve of your backbone. Squeeze the ones plates in combination onerous!

Svend Press

Hammer-Grip Incline Dumbbell Bench Press

Again to the incline dumbbell press, this time with a impartial grip, that means fingers going through each and every different. Lock your palms on the best and dangle the location for 1-2 seconds, then give your self a pleasant, sluggish detrimental in this activity, too. The eccentric a part of the activity will have to take about two times so long as the concentric.


Sometimes called p.c-deck flyes, this activity gifts an excellent chance to generate an enormous chest squeeze. Alter the device to stay your higher palms parallel to the ground. Push the handles in combination slowly, then dangle the contraction for 1 2nd when the handles meet. When you do not need get right of entry to to a p.c-deck, activity bands or cables can simulate the movement.

Cable Pass-over

Set the pulleys in a prime place for this activity. Clutch the handles and step ahead with one leg and bend your torso quite on the waist. Stay a bend to your elbows as you deliver your palms in combination. Intention in your palms to return in combination a bit of bit less than customary; after they meet, center of attention at the squeeze. As you progress in the course of the concentric portion, succeed in a excellent stretch throughout your chest.

Cable Crossover

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