Nearly every guy who goes to the gym longs for that bigger, broader chest. Building a bigger chest isn’t easy but it is not impossible, this workout features five exercises that will help you carve the perfect chest.
This five move chest blast starts you heavy on incline dumbbell presses then moves into isolation work with inclined dumbbell flyes, stretching the chest and drawing in blood to the chest area. From here you will move to the machines and perform a Smith machine bench press and pec deck fly, engaging your chest fully as the stabilizer muscles start to go, ending the workout with dumbbell pull overs for good shape.
You only need to do this workout once per week.
Rest 45-60 seconds between sets.
It is good to warm up your shoulders before any heavy chest workout, I personally never like to start cold. Arm circles and rotator cuffs get blood into the shoulders and loosen up the joints.
Once you have warmed move onto the working sets, pick a weight that allows 10-12 reps without causing injury, this is the prime range for growth.
Many people have shoulder problems so get some help if you need it to get the dumbbells into position. If you can’t push those dumbbells out of the hole then they are too heavy, lower the weight a little bit, it is good here to imagine a pretend bar through the middle of both dumbbells and to aim for the bar to touch your chest at the bottom of each rep.
Lower an incline bench to one notch above flat, the reason for this is when you are completely flat and keeping an open chest the workout puts a lot of pressure on your front delts, lifting the bench a little bit shifts the tension from your delts to your chest which is where you want it.
This is usually the only press machine most gyms have, a Hammer strength machine is a better bet as it helps you get the correct angle so you don’t have to worry about centering the bench like you do on the Smith machine.
You are aiming for pump with a flat bench so goto just short of lockout and gain a good stretch at the bottom of the movement.
After completing each rep on the pec deck machine I like to turn the bottom of my hands in. Doing this makes you not round your shoulders as you come round on this exercise and use your back and shoulders more, giving a better inner-chest contraction. Keep your shoulders back and your hands inward as you perform each rep.
You would usually do this exercise on a back day, however when you have this much blood in your chest, the stretch that this exercise gives you will elongate the muscle making the muscle longer and therefore stronger and safer.
Try give this workout a shot on your next chest day you will not be disappointed with the results, especially if you are looking to build a bigger chest.
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