For anyone looking to copy/paste the workout its right here STEVE COOK'S CHEST-BUILDING WORKOUT INCLINE CABLE FLY 2 warm up sets of 12-14 reps, 3 working sets of 12-14 reps, 60 sec. rest between sets SMITH MACHINE INCLINE BENCH PRESS 3 sets of 8-10 reps, last set is a dropset, 90-sec. rest between sets ISOLATERAL DUMBBELL BENCH PRESS 3 sets of 8-12 reps per arm, 90-sec. rest between sets TRISET CHEST DIP 3 sets of 1 minute, 1 min. rest between sets LANDMINE PRESS 3 sets of 1 minute, 1 min. rest between sets DECLINE PUSH-UP 3 sets of 1 minute, 1 min. rest between sets
Yeap.... actually you can do that in the cable machine.... move the arms of the cable machine to far right and far left then set them all the way down, pull the incline bench in between and .... VOILA.... you have your workout just like that. I've done it.
Tоp МMMusсlе Building Foоds: Eаt These Fоods То Gain Musclе Мass Quickly Rеееad herе nоw => twitter.com/4bac08bd0cb81a791/status/742668391975096320 Stеve Cook s 6 Exerсise Chеst Building Workоut Bоdybuilding сom
Oh SHIT these workouts are actually good! Finally a routine with some variation and he hasn't discussed it at all, but there are some deep, underlying reasons for these particular workouts (and even the order of doing them).
You are really teaching something here, I hope ppl can get it. 1- Leave the ego outside the GYM, 2- You will get out what you put in 3- Switch off the fuckig phone 4-If when you walk out the GYM and you don't feel that there is nothing else you couldve done you are wasting your time .
Decline bench press 5 sets of 5 Incline bench press 3 sets of 10 to 12 Incline dumbbell fly 3 sets of 10 to 12 Cable fly 3 sets of 10 to 12 followed by dumbbell pull over after each set
Hi Steve, great work out video, and I'm a beginner and I have work out by following your video and my body have transformed over time. Just a question in this video at my gym, I don't have the T-machine, wondering if there is any other exercise can replace this ? Thanks Sambath
hey man! thanks a lot for awesome video , only part I have problem with is Isolateral dumbell bench press, is this a safe workout? I mean we don't want injury right? please let us know what you think about it. thanks again.
blocks under your feet or i use dumbbells if that's all available. Or just deal with it and force your core to engage and feet hang (mostly what i end up doing) I'm
+Siddhartha Goyal This routine is not appropriate for a beginner. I would recommend a starting routine of 4 sets of 6-10 repetitions on each of the Incline barbell bench, dumbbell bench, and a fly movement(cable crossover, dumbbell fly, pec deck, etc.). Pick a weight that allows you to get 10 reps and go from there.
No problem. In terms of frequency I would say you could perform this routine once, maybe twice, a week. As a beginner I would focus on increasing your strength and building a solid foundation to build from. You might check out some of the 5x5 starting routines. Here is a link. stronglifts.com/5x5/ www.bodybuilding.com/fun/wotw56.htm These routines would probably be most appropriate for a beginner.
+Siddhartha Goyal It's a simple enough workout. Give it a try and if it works continue it for about a month when you work chest. Most people hit chest once a week.
Wouldn't raising the legs onto a bench and doing Press ups target the same area of chest that Steve was working with those modified push ups? Looks like a very similar angle.
Well if chest is already tired, it will be the weakest link. This means most of the work is going to it. It wouldnt be beneficial for chest development to fail a set cos triceps.
Pre exhaustion is good, you do an isolation exercise to pre exhaust the target muscle then on your other compound exercises it is the first muscle to fail because it has been pre exhausted, just because you can't lift as much as you would doesn't mean the muscle isn't working as hard, don't focus on the weight, focus on breaking down the muscle
+NotQuiteArnie yeah but the body aint that stupid.If the chest gets tired,most of the work will be shifted to triceps and shoulders because the body will recognize that the chest is no longer the most optimal choice to do the work,thats what I mean.
1:36 "we're not trying to prove anyone to anything" - Steve Cook 2015
lol
hahaha
I immediately went looking for this. LOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOL
I'll say that when I'm talking up half of the fking with this dude's routine. XD
🤣🤣🤣🤣
For anyone looking to copy/paste the workout its right here
STEVE COOK'S CHEST-BUILDING WORKOUT
INCLINE CABLE FLY
2 warm up sets of 12-14 reps, 3 working sets of 12-14 reps, 60 sec. rest between sets
SMITH MACHINE INCLINE BENCH PRESS
3 sets of 8-10 reps, last set is a dropset, 90-sec. rest between sets
ISOLATERAL DUMBBELL BENCH PRESS
3 sets of 8-12 reps per arm, 90-sec. rest between sets
TRISET
CHEST DIP
3 sets of 1 minute, 1 min. rest between sets
LANDMINE PRESS
3 sets of 1 minute, 1 min. rest between sets
DECLINE PUSH-UP
3 sets of 1 minute, 1 min. rest between sets
legend
pin this
bump
Thanks man👍🏻
You can't copy a comment but you can screenshot it
I like this guy. He appears to be genuinely nice and humble.
12:34 "Almost like we're trying to create a triangle here" Steve Cook is a part of the illuminati.
+Aizen Kazama Confirmed.
+Aizen Kazama True :D
+Aizen Kazama how?
Jose leon,jr It's a joke lol
oh, lol
Yeah let's pull an incline bench into the center of the cables at a normal gym
lol
Yeap.... actually you can do that in the cable machine.... move the arms of the cable machine to far right and far left then set them all the way down, pull the incline bench in between and .... VOILA.... you have your workout just like that. I've done it.
Lol it's not a matter of if we could do it. it's just not something people would normally do.
i said it because the cables are always packed and people don't like it when you pull a bench into the center.
Tоp МMMusсlе Building Foоds: Eаt These Fоods То Gain Musclе Мass Quickly Rеееad herе nоw => twitter.com/4bac08bd0cb81a791/status/742668391975096320 Stеve Cook s 6 Exerсise Chеst Building Workоut Bоdybuilding сom
Did this workout tonight and got a great pump. Thanks for the workout Steve Cook. By far my favorite person in the fitness industry
Definitely the best form of chest dips I have seen so far!! Good work
You had me at Steve Cook...
Great workout!
The absolute goat I used his shred work out and it worked
I think this routine is for people that owns a gym. lol.
Lol
I made my own gym with all the gears that i need you can do it with less equipment..!
Oh SHIT these workouts are actually good! Finally a routine with some variation and he hasn't discussed it at all, but there are some deep, underlying reasons for these particular workouts (and even the order of doing them).
Testing this today!
You are really teaching something here, I hope ppl can get it. 1- Leave the ego outside the GYM, 2- You will get out what you put in 3- Switch off the fuckig phone 4-If when you walk out the GYM and you don't feel that there is nothing else you couldve done you are wasting your time .
Every time steve runs his hands through his hair on a new scene i take a shot of C4....
...i havent slept in 21 days
Cheers Steve! Great to see you back at BodyBuilding. I will certainly give this a whirl next week.
i have watchied these videos since i started my training
Decline bench press 5 sets of 5
Incline bench press 3 sets of 10 to 12
Incline dumbbell fly 3 sets of 10 to 12
Cable fly 3 sets of 10 to 12 followed by dumbbell pull over after each set
Those dips are no joke got my chest solid today
Looks killer, can’t wait to try it out
im gonna give it a shot thanks steve
Steve is killing it, i will try that out looks awesome!
Had a killer workout with these workout !
steve we want more of your training videos man!! more routines
Gonna try it today ...
Thumbs Up :)
you make it look so easy
Thanks for showing so many workouts. And yeah, i'm doing that hair 😁
Nathzeel Lyrios That's awesome. I thought the same.
I love doing CHEST! & That workout was SOLID! Can't wait to try it!😁
Hi Steve, great work out video, and I'm a beginner and I have work out by following your video and my body have transformed over time.
Just a question in this video at my gym, I don't have the T-machine, wondering if there is any other exercise can replace this ?
Thanks
Sambath
Thanks Steve and BB. Although I hate the Smith machine and won't do barbell bench press but I still learn from this vid.
Steve Cook works out his chest like a killer, he pumps and pumps and pumps, till the chest can't move anymore 😂
Loved the video.
Want to knw can u do incline dumbbell flyes rathen than cable flyes
awesome video going to do this workout after our patrol thanks steve
And i skipped chest for back today! CHESTDAY with Steve tomorrow!!
+Mattias Nordlund You could also do superset where you do both chest and back.
do you even lift bro
Great workout
Hey getting over a shoulder injury still not at 100%. How do I target the chest without straining my shoulder?
he said "not trying to prove anyone to anything" 😂😂
great workout. I've been looking for a different routine to contract the chest muscles. definitely worth trying in the gym tomorrow on chest day
Love his message about your ego! Thanks man!
steve cook looks like he takes a shower right before every new exercise in the video. he didn't even sweat.
Holy f**k. I did this session this morning Steve. Got to say got an amazing pump. Chest full of blood.
Why smith machine over incline barbell? Is it only due to spotting issues? Because the barbell will develop more stabilization
Andrew Dearing he has enough stabilization, he has been bodybuilding for many years dude.
Nuwn true but why haha
great workout love it
hey man! thanks a lot for awesome video , only part I have problem with is Isolateral dumbell bench press, is this a safe workout? I mean we don't want injury right? please let us know what you think about it.
thanks again.
I love this guy
Vertical 90degree or slanted smith?
nice to see an exercise demo in which the trainer actually gets out of breath!
solid workout
Very good
i really like this workout
This dude is a beast and hes got the hair to boot
Is it necessary to put more weight
Epic workout
Very informative, simple and effective instruction. Would like to see more muscle groups especially back. Thank!
AMAZING WORKOUT!!!!!!!!!!!!!!!!! FANTASTIC!!!!!!!!!!!!!!!
name of the set that showing starting the video
Why you make the dumbell bench press 1by1 hand ?
@9:10 what shoes are those?
Nice one Steeve cook
I think this was not filmed recently?
Steve's hair in this vid is shocking!
OW. JHONEY BRAVO LOOKING ASS NINJA
The iso chest press was there only 4 presses per arm or do you repeat each side twice making 8 reps?
+rockstarr469 According to bodybuilding.com:
ISOLATERAL DUMBBELL BENCH PRESS3 sets of 8-12 reps per arm, 90-sec. rest between sets
what's the alternative for short people?
I will definitely slip off the bench standing inclined like that
blocks under your feet or i use dumbbells if that's all available. Or just deal with it and force your core to engage and feet hang (mostly what i end up doing) I'm
1:36 "We're not trying to prove anyone to anything" haha.
modified pushups hit my upper chest really well.
i am a beginner ....can i follow this routine? how often shall i do repeat this routine if yes??
+Siddhartha Goyal This routine is not appropriate for a beginner. I would recommend a starting routine of 4 sets of 6-10 repetitions on each of the Incline barbell bench, dumbbell bench, and a fly movement(cable crossover, dumbbell fly, pec deck, etc.). Pick a weight that allows you to get 10 reps and go from there.
+AlrightYaBitch alright thanks....appreciate the advice
No problem. In terms of frequency I would say you could perform this routine once, maybe twice, a week. As a beginner I would focus on increasing your strength and building a solid foundation to build from. You might check out some of the 5x5 starting routines. Here is a link. stronglifts.com/5x5/ www.bodybuilding.com/fun/wotw56.htm These routines would probably be most appropriate for a beginner.
+Siddhartha Goyal head over to Reddit/r/fitness. They have a great section for beginners including lifting programs and nutrition.
+Siddhartha Goyal It's a simple enough workout. Give it a try and if it works continue it for about a month when you work chest. Most people hit chest once a week.
What is the name of the pushups he did at the end ?
Adrien HARAN After all, is the basic and the easiest exercise for building chest.
love this!
Wouldn't raising the legs onto a bench and doing Press ups target the same area of chest that Steve was working with those modified push ups? Looks like a very similar angle.
You're a vegan ur opinion is irrelevant
My goodness Who can survive a chest workout like this one
Great set up. This is a peck killer!!
"Last set, best set" ~ Steve Cook 2015
love this
I swear Steve is like the US male verison of Nataly Dormer :D
what is the reson that he did one hand at the time?
It isolates your muscles more. Which gives you a better workout.
For example I will do a few sets of one hand at a time and a few sets normal.
Just start at a light weight that feels comfortable עמית ראסוני
how much time does it take to make a video like that
it is national chest-day and your gym is empty. what a heaven
My chest workout
Benchpress: Pyramid
Dumbell press: 3 sets, 8-10 reps
Dumbell fly: 4 sets, 8 -10 reps
Cable fly: 4 sets, 8-10 reps
Alternative cable fly: 4 sets, 8-10 reps
Dips: 3 sets, 10 reps
Pushups: 3 sets to failiur
Let me know if you survived.
to much
Samu Kunz If it works for me it can work for you to. Don't underestimate how much the human body can do,
Zidi Engia Tell that to my large muscular chest.
Zidi Engia I shouldn't have to take this. My workout is very much effective. It gave me large chest so you're comment is invalid.
Zidi Engia (Sigh) You're an immature brat. Why the hostility? Can't you have a civilized conversation without the insults and bad name calling?
I suppose this would be better for more training for aesthetics rather than strength?
i cant do dips i feel a super sharp pain in my shoulders when i go down for even 1 what can I mod out ?
+shaun beare Assisted dip either with a machine or put a raised platform down there and use your legs to help out.
Gr8 to see ur videos everytime....... hei Steve i want a bodybuilding.com's T-shirt :D
Doing this tomorrow
I can't do dips any alternative?
+jose leon ummm... Because I'm not strong enough. I can do 5 or 6 max but for a minute. I can't
so just now i learned that an isolation excersize can still involve more than 1 muscle group without being a compound lift.
Ultimate
what does he mean by squeeze the muscle
He means to get a good contraction of the muscle. Remember , stretch at the bottom, squeeze at the too
zane McGuire thanks alot mate
gonna do this next chest day, wish me luck
ohhhhhh hell no, he torched your ass, Abdul, he torched your ass!
Allahu ahkbar
Anyone know what shoes he's wearing?
Nike hurachi's, I don't think I spelled that right lol
Huaraches *
Did the lower chest affected by this workout?
thx
13:31 stacks it
Gorgeous bro
isnt pre-exhastion bad because then the chest cant work as hard on bench as it would normally ,cuz its tired?
I think different muscle fibres then come into play. Not 100% sure.
+PrimeFitness it's good if your triceps usually give way before your chest during bench
Well if chest is already tired, it will be the weakest link. This means most of the work is going to it. It wouldnt be beneficial for chest development to fail a set cos triceps.
Pre exhaustion is good, you do an isolation exercise to pre exhaust the target muscle then on your other compound exercises it is the first muscle to fail because it has been pre exhausted, just because you can't lift as much as you would doesn't mean the muscle isn't working as hard, don't focus on the weight, focus on breaking down the muscle
+NotQuiteArnie yeah but the body aint that stupid.If the chest gets tired,most of the work will be shifted to triceps and shoulders because the body will recognize that the chest is no longer the most optimal choice to do the work,thats what I mean.
Anyone know what t shirt that is?
+scottbooth96 This should be it: www.bodybuilding.com/store/bodybuilding-clothing/b-elite-power-dry-ignite-tee.html
This video needs Maryse. If you know what im talking about, you`re a legend.
astro dude Miz?
yeah thought the same , he nearly looks like miz in the end
Do i need to contract my shoulders when doing flys?
Emmanuel Joseph .s Arellano yea
this is excercise for a beginner or advanced ?
It's for your mom.
awesome workout Steve
Thaаnks
love u steve
Hell yeah!!