Nothing bespeaks masculine power like a big chest. Despite it being a simple muscle many people fail to really target it and get the most out of their chest training. It is one of the most frequently under developed muscles in recreational bodybuilders.
The chest is a truncal muscle. When improper form is used the shoulders and triceps do most of the work and get most of the stimulation. The trick for targeting the chest is to pull your shoulder blades back and down. This is called Scapular Retraction. When you do this your chest will be in front of your shoulders when you look at yourself in the mirror from the side. This technique decreases your shoulders involvement in the lift, and is critical skill to develop. Not doing this opens you up to shoulder injury in the form of rotator cuff or bicep tendon inflammation.
Now to minimize tricep involvement on chest exercises, don’t lock the triceps out and press your hands together on the barbell and machine exercises, like your doing a fly.
Men should focus on upper chest. It looks better to have a high chest than just a big chest. Size is important, but shape is more important. Women should focus on lower chest as this presses the breasts out and up, making them look larger and perkier.
Enough With The Foreplay, Lets Get Lifting!
Warm up with 10 minutes HIIT
Pec Deck Fly, 3 sets of 20 reps not to failure.
This should be a controlled pumping motion. Hold for 2 seconds in the contracted position. The purpose of this is the pump in the chest but not the triceps or anterior delts. You can grab the posts above your shoulders to get upper chest, have your hands palms down to get upper chest and anterior delts, grab lower and arch your back to get lower chest and if you rotate your hands a few degrees approaching a palms up position to hit the lower chest a little better.
Incline Barbell Press 3 sets of 8.
This is for strength and size. Explosive up phase, don’t lock out, slow eccentric, and don’t come to low. Before your shoulders get involved in the bottom of the lift explode up for another rep. This will feel like a short range of motion but it keeps the tension on the chest and not the shoulders (bottom) or the triceps (Top). Have a spotter help you with 2 forced reps on these, no more. The bar should always be in motion, never at rest. Press your hands inward through the lift until the bar isn’t moving, then press out on the bar to have the triceps kick in and help out. Press through your heels the whole lift and your butt should be squeezed as you initiate each explosion. The “Suicide Grip” or thumbless grip adjusts the angle slightly and decreases shoulder involvement.
Incline Dumbbell Press 3 sets of 10
This is very similar to the Barbell press but you don’t press your arms apart for extra reps after your chest starts failing. I prefer this to the barbell if I had to choose because you get to adjust your angle precisely to avoid shoulder involvement, with a Barbell your hands are fixed. The disadvantage is you can’t handle as much weight as you’re only as strong as your weaker side, this helps your weak side catch up to your strong side however.
Incline Dumbbell Fly 3 sets of 12
When performing these incline you can rotate your hands at the top of the rep so your thumb side of your hand are closer together. Make sure to squeeze your chest at the top of the motion. I dont like to come to low with the dumbbells, then its just shoulders limiting your reps. Shoulders are almost always weaker than chest.
Dips 3 sets to failure
This when done correctly is an excellent chest builder. The traditional dip is a tricep exercise and that won’t help you here. My way to hit the chest is as follows. Tuck your knees in as close to your chest as you can. Angle your elbows out, not straight back. lean forward and relax and squeeze your chest, like your trying to force the handles together, not press up and away. If you do that its your triceps and lats.
3 sets of 15 from high to low
3 sets of 15 from chest level to face level
3 sets of 15 from hip level to forehead level
30 seconds rest on these, so you’re working more than resting assuming your doing an explosive concentric movement, 2 second contraction, slow 3 second concentric, and a 1 second stretch each set lasts about 90 seconds. You should be sweating like a crooked politician at a congressional hearing.
The chest is a small simple muscle and its not that complex to train like Back, Legs, Arms, or shoulders. Its like an intellectual rest day. Its only one muscle with 2 heads. dont over think it. Just murder it.
To guarantee you get a good pump and have the intensity you need make sure to drink Wyked 2.1 before you lift! I made it as strong as possible, and other pre workouts will seem weak in comparison.
Thats a brief cursory overview of how to train your Chest. Feel free to ask questions on the forum! its 48,000 strong!
Other body part articles (the’re awesome, I wrote them:)
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