THE BEST SUSPENSIONTRAINER CHEST WORKOUT

When a guy wants to get a big chest, he tends to make the classic mistake of training only his chest—or training it twice as often and as hard as any other body part. Even if shirt-popping pecs is all you’re interested in, you’ll get faster results if you train the rest of the body, too, particularly the upper back and shoulders. The routine at right addresses all three.

HOW IT WORKS 

The more muscle you add to one side of your body , the more you need to add to the opposite side in order to keep the balance. If you don’t, the body will eventually forbid muscle growth to the area that has grown out of whack, because it doesn’t want to risk the injury. This is one of the most common and easily preventable ways to plateau.
You’ll target your chest very specifically in this routine with moves like the three-way flye, which is borrowed from gymnastics training. The pecactivation is like nothing you’ve tried before, so prepare to be sore. However, to keep your upper back and shoulders growing in
conjunction with your pecs, we’ve thrown in some rows, reverse flyes, external rotations, and face pulls. Think of it as a way to build your chest without breaking it.

DIRECTIONS 

Perform the exercise pairs (marked “A ” and “B”) as alternating sets. So you’ll do a set of A,rest, then a set of B, rest again, and continue for all the prescribed sets.  

1A 3-WAY FLYE

SETS: 3 REPS: 3 REST: 90 SEC.

Attach a suspension trainer to a sturdy overhead object and lengthen the straps to a point at which you would to do pushups. Grasp the handles and get into pushup position with hands under your shoulders. Your entire body should be straight and your core braced. Bring your
arms out to your sides as if you were giving someone a bear hug. Lower your body until you feel a stretch in your chest and then bring your arms together again. That’s one rep of the flye. Perform three reps. Now, from the starting position, open your arms but keep your elbows bent so that the move looks like a combination of a pushup and a flye. Press yourself back up. That’s one rep of the bent-arm flye. Perform three reps. From there, return to the starting position and perform pushups on the handles. Perform three reps. All of the above equals one set. 

1B INVERTED ROW

SETS: 2 REPS: 12 REST: 90 SEC.

Hold the handles and lean back with arms extended so that your body is supported by the trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet on
something to make it even harder.) Row your body up until your chest is by your hands and your back is fully contracted. Rotate your wrists as you row your palms up in the end position.  

2A PUSHUP

SETS: 3 REPS: 12–15 REST: 90 SEC.

Grasp the handles and get into pushup position with hands under your shoulders. Your entire body should be straight and your core braced. Lower your body until your chest is between the handles.  

2B 3-WAY FINISHER

SETS: 2 REPS: 5 REST: 120 SEC.

Grasp the handles and lean back away from the trainer’s attachment point so that your weight is on your heels and your body is 45–50 degrees to the floor. Allow your arms to extend in front of you. Squeeze your shoulder blades together and draw your arms back until they’re 90 degrees out to your sides. (Keep a slight bend in your elbows.) That’s one rep of the reverse flye. Perform five reps. Now, from the start position of the reverse flye, draw your upper arms back with your elbows bent 90 degrees and knuckles facing the ceiling. Your upper body should make a W shape. That’s one rep of the external rotation.

Perform five reps. From there, return to the starting position with arms extended and pull your hands to your forehead, twisting your palms to face in front of you as you pull. That’s one face pull. Perform five reps. All of the above equals one set.