Back at the start of October I decided I was going to lift everything the chest press machine had to offer.
I was already lifting all 20 plates, and added only the 3 1.25kg discs to the rack. I thought I'd do it in under a month, as that meant only 3.75Kg to add to my personal best. It ended up taking nearly 2 months. During that time, though, I mixed in a few other movements to work the chest muscle set in different ways, and broke this up with stomach exercises.
Horizontal Dumbbell Fly
This is a hard exercise to beat, largely because the free weights are ALWAYS being used. Going in on days off meant I could access these be it early morning, late afternoon, or at midnight, oh it's never too soon.
Cough. KC and the Sunshine Band mode deactivated. At the start of the project, my PB was the 30kg dumbbells. That record had stood since May 2011. Going at quiet times meant I could hammer this movement regularly, and I quickly saw gains. I matched the PB in September not long after starting the project. I beat it in October, which felt great- then the next day I beat that record too. 2 days later I beat it again. I haven't quite got 10 reps on the 36s, though.
Great for endurance, dips work the same muscle set as bench press with a little more pressure on the shoulders. I added 1 pitiful rep to my PB during the Beating Bench Press project. It's always best to do dips early into the session when you're fresh. Do endurance after strength training and you'll already be fatigued. Dips before dumbells, however, warms up your arms ready for heavier lifting.
On the first session, I performed 100 reps: 10 for each of the first 10 plates. I worked my way up to the 19th and got stuck there for a full month. Today I lifted everything on the seated chest press. Technique? Eat loads of protein and put in the effort, and you see gains.
I quite fancy a well-deserved break from the gym for a couple of days!