Abel Albonetti's Meanest Chest Workout
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- čas přidán 27. 06. 2024
- MuscleTech-sponsored athlete Abel Albonetti runs you through his most brutal chest workout yet to help you build size and mass in your upper chest.
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When Abel Albonetti tells you it's going to be a mean chest workout, you know you're in for some serious pec punishment. That's because this MuscleTech-sponsored athlete and Bodybuilding.com team member is known for his long exercise lists, high pain threshold, and lifting as much weight as it takes to build his cover-worthy physique.
True to his high-rep, heavy-volume style, Abel Albonetti packs this workout full of dropsets, supersets, and sets to failure This workout will annihilate your chest and leave your muscles primed for growth. Give yourself 60-90 minutes to complete this session. You'll need it.
| Incline Barbell Bench Press |
This compound movement allows you to pack on a lot of weight while keeping the focus squarely on the upper chest.
"I love starting off with incline bench press," says Albonetti, "because a lot of guys are lacking in their upper-chest development, and this move targets the upper chest."
The last two sets are double dropsets. A regular dropset involves going to failure, dropping the weight by 20 percent, and continuing to failure a second time. With a double dropset, you'll repeat this pattern twice.
"I love incorporating dropsets because you're further depleting that muscle," says Albonetti.
Simply put, these double dropsets will annihilate your chest.
| Incline Dumbbell Press |
The dumbbells give way to a barbell, but you're still on an incline bench. And there's another twist: On the second set, you'll do a dropset. On the third set, you'll do a double dropset, and on the fourth set you're going to do a triple dropset. Yep, you read that right-a triple dropset.
But he's not done there. On the last set, after you get done with the triple dropset, Albonetti wants you to set the weights down and rest for 20-30 seconds, then go back to the heaviest weight and try to squeeze out another 2 reps.
| Flat Dumbbell Press |
For the first 3 sets, the goal is to get 10-12 reps.
"Be sure to pick a weight that will allow you to hit failure within that rep range on each set," says Albonetti.
On the fourth set, drop the weight by 50 percent, then do single-arm presses with one arm while you hold the weight in the other arm. Once you do 8 reps with the first arm, hold that weight as you do 8 reps with the other arm. Switch back to the first arm and do 7 reps while you hold the other arm, then 7 reps on the other side.
Keep going back and forth as you work your way down in reps. If you can't do them all in a row, sit up and set the weights on your knees and rest for 10-15 seconds, then go at it again until you get all the way down to 1 rep.
| Superset: Close-Grip Landmine Press and Incline Bench Cable Fly |
You're not quite done working your upper chest. The landmine close-grip press is all about the squeeze, so you don't have to go too heavy. Hold the end of the landmine and lower the weight down to your chest, stretching at the bottom. Press straight back up, squeezing the entire time.
For the incline flyes, Albonetti prefers using cables, but you could certainly use dumbbells if your gym is packed and the cross-over apparatus is unavailable.
"I like using the cables because I feel it keeps tension throughout the whole range of motion," he explains.
| Triset: Cable Fly, Push-Up, and Isometric Push-Up Hold |
This next exercise pairing targets the middle of your chest. It's a triset, so you'll start with cable flyes, then move straight into push-ups, and finish with isometric push-up holds. No rest between exercises.
For the cable flyes, set the pulley at shoulder height.
"When I do the flyes, I like to position one foot in front of the other," says Albonetti. "This stance stabilizes my body when I'm trying to squeeze those cables together as hard as I can, keeping tension in my chest the entire time."
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MuscleTech-sponsored athlete Abel Albonetti runs you through his most brutal chest workout yet to help you build size and mass in your upper chest.
► Abel Albonetti's 30-Day Abs: bbcom.me/2yxiIag
► Essential MuscleTech Supplements: bbcom.me/2yvTTvD
► All Access 7-Day Free Trial: bbcom.me/2yxiIag
| Abel Albonetti's Meanest Chest Workout |
1. Barbell Incline Bench Press: 5 sets, 8 reps
2. Incline Dumbbell Press: 4 sets, 12 reps
3. Dumbbell Bench Press: 3 sets, 12 reps
a. 1 set, 8 reps (descending reps each arm)
4. Superset
a. Landmine 180's: 4 sets, 12 reps
b. Incline Cable Fly: 4 sets, 12 reps
5. Triset
a. Cable Crossover: 4 sets, 15 reps
b. Push-ups: 4 sets, 15 reps
c. Isometric Push-up: 4 sets, 60 sec
6. Superset
a. Low Cable Crossover: 3 sets, 15 reps
b. Standing Cable Chest Press: 3 sets, to failure
| Follow Abel Albonetti |
► Website: www.abelbodygym.com/
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► Twitter: twitter.com/Abelbody
► Snapchat: Abelbody
Aa\
I showed this to my chest, my chest ran away...😂😂😂
I showed this to my chest and my chest became breast
🤣🤣
🤣
😂😂😂😂😂😂
This guy just took out every single dumbbell from the rack.
I think thats y its called meanest
@@asdfasdfwae and all with cable machine...
This dude really has intensity, no cookie cutter 3x10 stuff
It's what it takes!
No cookie cutter here 👍
He doesn't look like he eats cookies either 😁
job07100 calling out Jason blaha?
i toooootally agree
His workouts are awesome and pushes you if you are on a plateau! Thanks Abel!
Thank you for writing the workout in the description it helps alot
I always incorporate one of Abel's insane workouts once every 2-3 weeks to ensure that I don't hit plateaus. So thankful for his creativity!
That's such a great idea!
That’s the way to do it man 👍 Thanks for the nice comment!
Excellent chest workout!
Thanks Abel!
Always inspiring. Thank you Abel. You are one of my favorite bodybuilder.
This guy is insane he is tremendous
This dude has the most insane workouts I've ever seen. My back is still sore from his back workout and I only got half way through the shoulder workout before i couldn't move my arms. Gonna give this one a guy tonight. These are definitely plateau busters.
Abel albonetti 100% beast.. been doing your workout ever since.. i like my body to get used to high volume workouts just like yours.. keep posting man
I just feel fatigue watching this vid😂
Same! haha
So true😂😂😂😂😂😂
Needed a new chest routine so just gave this a try. Biggest change was doing inclines before flat benches. I think I was crying by the time I got to the cable fly / landmines superset.
Watching this become my inspiration
I love your workout videos, you're so awesome, thank you.
We appreciate that, Joseph!
Just did Abel's chest workout. My chest and arms are shaking. 💪🏼🤙🏼
Able is the man! Love these workouts.
Killer workout! Thanks a lot!
Thanks Abel for showing us your workouts! You have such a great trainings, i used a lot from you and i can tell that those are beast modes. All the best
I had to modify the sets just a bit, but I completed the workout. Going to gradually increase to the full sets and reps. Great video! I am fatigued!
Abel. This program is a beast.
Just did this workout! Loved it
Killer Workout and it's very helpful for build chest. Thanks You so much.
THIS ATHLETE IS MY FAVOURITE. LOVE ALL HIS VIDEOS.
I like the alternating movement. thanks for the brillent workout.
Of course! Enjoy!
Hey Abel Finally I Completed This Workout And It's Very Hard But I Enjoyed it.⚡
You are just amazing bro keep going
Thank you for this, its dope!! Why only once a month tho? What other chest workout would be done for the next week instead?
Thanks ❤️❤️
Abel! you're killing us bro
abel the type of guy to upload the chest workout after i’ve done my chest workout
Ooops! Maybe next week!
Brilliant workout Abel ,friend I’ll take few tips from your training thanks buddy 👍
This dudes workouts are just amazing. Got me were I never thought I’d be
Isaiah Barnes same !
Get addicted to the volume now just cause of abel love ur workouts 😇😇💪
Was waiting for this🔥🔥🔥
We got you!!
Was waiting for this 💣💣💣💪💪💪💪
Thank you bro ...very easy tipes for increase chest
The GOAT of intensity.. i've been following is channel for now 6+ months and i do all of his workout always on a different cycle to ''shock'' the muscle. This Chest workout is on my list for monday :D
Glad to hear you enjoy his routines!
All your workouts make my days better! 100% im going to try this pump today!!! I feel i got the best personal trainer in the gym with Abel on the phone 😂💪
Abel is the best!
Dude's legit!
Love this guy
So I did this workout last weekend and it was brutal but I loved the pump so this week I used the same variation but did mostly flat bench. Still got a good pump. I know he say do it once a month but I could do it once a week. Thank you for my new routine!!
this guys a machine. I'm going to try the back and chest work out once week plus 2 days of legs.
Abel is a beast !🏋🏻
Brutal. Something to add to Monday’s...
Do it!
Awesome Workout...👍
We must workout meanest on all muscles
Super brother
Thanks for you
Amazing 💪
This is really really awesome but hard workout!I like it and ill try it for sure !
Thanks for sharing
You're welcome! Let us know what you think!
I love ur wrkout videos...
Thank you somuch
Your the real deal brother 💪
Bro this workout is like hell I couldn't able to complete workout totally exhausted thanks bro for this workout
Man! This is a killer workout
You should give it a shot!
Was really really waiting for this video....as he gave some glimpse about these workouts on his yt channel.
Awesome, it's a great workout for sure!
Wait is over man! You keep up with all my stuff 👍
Woo hoo! It's here!
Thanks
Excellent workout,tore my tshirt with the pumped chest🔥
Such high volume and intensity... May be I would be dead by the 4th Exercise.
Love you Abel.
James Ford thanks James 👍
He's just awesome
I follow you Abel and you are great.
thank you Abel,you're the best. I've been watching your videos,you encourage me to keep me going.Workout as best as I can
His insane!!
Nice Workout. Please can you suggest me a best Protein Supplement. Thanks
Bro nice guide for exercise
The workouts of this guy are badass, I want to be like him when I grow up, lol
Looking good my friend. I’ll try to give this one a go .
Let us know how it goes!
Thanxz teacher
Abel is a beast...
this routine is crazy
Hit like first then watch for Abel 💪
Even you're expert or advance in workout, you still overcome your limit when you do Abel's workout
He pushes it to the limit!
Mighty Cute it’s not about limit you watch his back workout video I did same workout even though I am new only 2 months in gym it’s all about food you eat
@@AsadKhan-ck2ti nah you cant lift the same weight he can
Awesome chest workout, keeping up the intensity, and start on the weakest part or underdeveloped first, and weighted chests that follows cable. Its my experience that starting with cable first tends to activate the shoulders. Abel your looking champ!
Abel is legit! he's workouts are super challenging and effective.
Fantastic bro
Thanks!
Your welcome 😎 I'm fan for this guy
Abel is the best
My chest workout for next week 💪🏽
Awesome ✌️
Brutal chest workout!
nice bro.. i like your work out
Best chest workout
Awesome
I tried this workout,it is superb
Very good exercises!!!!!
Yes they are!
This workout goes hard afffff
I swear you made this a job and you’re great at it it’s like if you’re an expert thanks
an awesome workout!!! just always
Abel always delivers!
I hope one day i would be worthy enough for you guys!
Keep working hard, that day might come sooner than you think!
Sick Workout. Super/Giants Set works only when gym is empty
So great Guy
You got that right!
Can't wait to try it next Monday!!
Let us know how it goes!
@@bodybuildingcom I had chest workout today. I tried it and it was awesome. Chest with full of pain
Awesome! Glad you liked it!
Good workout I’ll be hitting this later tonight
He is awesome
Going to try this workout , a big thank you to both Abel and bodybuilding .com for making and uploading this vedio. It looks very intense but, going to hit chest again 👍😁😇
You're welcome! Let us know what you think!
Good exercises
They are!
Nice workout
Glad you like it!
Hey boy i love this workout he work for me, to climb my plateuse
But when you say (drop set )
how much reps for a drop? Again 10 ? Or just to failure like 6 maybe?
hello sir your schedule is amazing it helps me lot
but i have one problem in my chest that its uneven my left chest is bigger than right because of left chest bone is little outside ... so what should i do for that?
Nice bro
Your workout is just amazing 💕I got the results in very few days thanks sir!🙏💕
Wanna try this
definitely never gone anywhere near this hard on chest in one day.
Thanks, I will do it tonight. I can see it will require a lot of energy and the results will be fabulous. Alexandria Egypt.