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Pre Exhaust Training is a method of pre exhausting a muscle with one exercise, and then working it to failure with another exercise. You can make tremendous gains this way.
The main exercise for working the chest muscles is the bench press. The bench press also uses the front deltoid muscles and the triceps or back arm muscles. Since the deltoids and triceps are smaller than the chest muscles, they get tired faster. If you pre exhaust your chest muscles with dumbbell fly's, then you can work the chest muscles to total failure with bench presses.
Warm up with a light set of dumbbell fly's followed by a medium set. Rest a few minutes then perform a heavy set of fly's for 10 reps. Squeeze the chest muscles at the top of the movement and make every rep count. As soon as you are done with your heavy set of dumbbell fly's, set the dumbbells down and without resting, do a set of bench presses for 6 or 8 reps. This will totally exhaust the chest muscles. Make sure that you use a spotter. Since your chest muscles will be tired out from the fly's, you will not be able to handle as much weight on the bench presses as you normally would. Do 3 of these pre exhaust sets.
You can also use the same method for the upper chest. Do incline dumbbell fly's followed by incline bench presses.
Do 3 of these pre exhaust sets twice a week for 6 or 8 weeks and you will see a vast improvement in you chest development. You will also find that you will be able to handle more weight when you go back to regular bench presses.
If you want to make super impressive gains, make sure you take a good pre workout supplement before your workout and a high quality whey protein supplement immediately following your workout. Also take a good multi vitamin mineral supplement.
If you are trying to burn fat and lose weight, try a fat burner supplement also.
For more information on Supplements, visit the Supplements page.
