WATCH: 8x8 Chest and Biceps

TAGS: incline cable curl, unilateral machine curls, flyes, hammer strength incline, 8x8, Chest Press, chest, programming, dips, bodybuilding, biceps, Josh Bryant, Video


In the last video, we gave your back a beating like no other.

This time, we bring you the Chippendales Special for all you pec and bi warriors as we hit the chest and biceps.

My good ol’ pal JJ recently tore a pec, so we’ll be doing exercises that feel right and will still get him a good contraction without worsening the injury.

8x8 Chest and Biceps

  • 8x8 Hammer Strength Incline. Even if you’re 100 percent healthy, you should still do this one. JJ says you can’t train that enough. There’s not one person out there who says you shouldn’t train your upper chest. Everyone needs a strong upper chest.
  • 8x8 Chest Press. We’re not sure what the hell the machine we did it on is called, but it’s a chest press.
  • 8x8 Flyes. Sometimes you have to customize movements when you’re injured, and that’s what we did here with JJ.
  • 8x8 Dips. Work on retracting your upper back before descending on the dips. And remember, armpits to the bar is not good for everyone.
  • 8x8 Unilateral Machine Curls. Do 8 on both sides while keeping your form strict. There’s no place for cheating here!
  • 8x8 Hammer Curls on Slight Incline. With dumbbells in each hand, stretch that long head at the bottom.
  • 8x8 Incline Cable Curl. Another good stretch in the long head using the cable crossover machine. Just like in the previous exercise, keep the elbows behind your the body.

Hope you enjoyed the show, even if the Chippendales weren’t all that special. Or present.


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