'The Superhero Chest Workout That Transformed Chris Hemsworth Into Thor. (THE ORIGINAL THOR WORKOUT)'

04:54 Dec 16, 2021 -1 0

'The superhero chest workout that transformed Chris Hemsworth into Thor. Today we are going to do the superhero chest workout that transformed Chris Hemsworth into Thor! As with all the video’s I have posted in this series they are based on the original program celebrity trainer Duffy Gaver had Chris Hemsworth do when he first build himself up to play Thor.   Facebook; https://www.facebook.com/Fit-and-50-548844435514900/  Email; [email protected]  My Amazon page link; https://www.amazon.com/shop/fitand50  My Affiliate link to Lebert for their Equalizer bars and more; http://www.easywebautomation.com/app/?af=1679568 and use the discount code LFI20 you will receive 20 dollars off your purchase.   This particular workout was a little tougher than most as I was having a bit of an off day, but let’s get right into it.   On the first rep of the dumbbell bench press I always keep the dumbbells close to my chest then after I push them up into the top position. I bring them wider as I lower them down this creates a bit of shoulder addiction as I push the dumbbells back up and together. This works the chest a little more and I find I get a better stretch in the bottom position.   This Thor workout is a high volume workout and chest day is no exception. With 8 sets of flat bench and on my first set I did 12 reps. The second and third sets were 10reps each. 4 set 9 reps. And here we see me almost fail on my fifth set.   PAUSE   The last 4 set were six reps each, but my last set was absolutely nasty. Right from the moment I laid back on the bench it didn’t feel right I wasn’t quite centred on the bench and I should of just sat back up and reset but I went for it anyway and you can see it in the quality of the reps.   Here are those last 2 reps now.   Just nasty!   We are now onto incline press I do the reps the same way as on the flat bench wide to narrow. You could get a bit more chest activation by turning the dumbbells inward as you push up as that movement of internal rotation is done by the chest.   Flat and incline bench are the meat and potatoes of building a strong muscular chest. And the dumbbell variations hit the chest more effectively than with a barbell simply because of the ability we have to move our hands across our chest and internal rotation.   For incline chest I do 4 sets of 12 rep  So here I am on my last few reps of my last set and you see me taking a bit of a rest pause so I can get that last rep in.   PAUSE  Next up once again is push ups.  Another exercise I might suggest here is the dumbbell squeeze press to help target the middle chest. This is also a good exercise to do first if you have trouble with the mind muscle connection when working your chest. But for it to work you really have to push or squeeze those dumbbells together.   I target 4 sets of 22 reps with these push up but like I said it was a bit of a down day for me so I think I only got 18 on that last set.   We are on to dips now and my form on these dips isn’t bad but there are a couple of things I could do to make them better. One is my head is facing down and I should be keeping my head and spine in a neutral position through out the movement. Now the amount of lean I have on my upper body is good but my legs and especially when I’m only using body weight should be forward slightly farther and this will increase the loading on the chest.   When you do flys on the floor like this it protects you from over stretching the shoulder which could result in a muscle tear. This is another good exercise to help develop the mind muscle connection with the chest. Now I go down until my triceps touch the floor but I never allow them to rest on the floor. When doing floor flys it is a chance for you to do this movement a little bit heavier as you have the floor to provide you with some extra protection.    As always keep working out keep having fun! This is Laurence from fit and 50 we’ll talk to you again in that next video.' 

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