If you are looking for ways on how to get a big chest then look no further, the exercises themselves are basic and chances are you have done them both if you have trained for any length of time, the incline barbell press and the dumbbell fly. Many people do these exercises incorrectly, sacrificing chances of building any decent muscle on their pecs.
So where do these exercises go wrong? Often at the extremes of the range of motion . I have seen it many times where trainees shorten their reps at the top and bottom of an incline press. They usually stop prematurely at the apex of a rep, not going to full extension and fail to tap the upper chest when lowering the weight.
Anybody who is not achieving results on their chest should first take a look at their form on the incline chest press, noting specifically if you are training through the full range of motion with a high touch point on the pecs.
The change is usually pretty simple but ego tends to intervene. People add loads of weight and you then see guys lowering to a point 4-5 inches from their chest and then only pushing the bar halfway up at best. The shorter the range of motion, the more weight one can lift but a compromised range of motion does nothing for real gains.
To fix your press you need to lower the poundage, practice performing reps with a full range of motion. Start with just a bar, it is more productive to do less weight correctly than to load the bar up with a weight you will struggle with, you will also find that if you are hitting that high spot on your chest at the bottom of each rep with a controlled touch-down, never bouncing off your pecs, it better engages those hard to do upper-pec fibers.
Many people have drifted away from dumbbell flyes over time and have begun to rely on machines much more, notably the pec-dec fly and cable cross-over station. Very deep and taxing chest flyes are worth reintroducing into your workout if you have abandoned them all together.
It is also a good idea to do the exercise with your feet off the floor, knees bent and elevated, a knees up position helps isolate the pecs even more.
Keeping your feet planted is a safer approach but elevating your feet engages the core much more and helps you focus on making your pecs do the work.
You will also want to concentrate on bottoming out on each of the repetitions, getting a quality stretch in your pecs, imagine your elbows as arrows aimed at the floor, leaving your arms nearly or fully extended puts excess strain on your shoulder area.
When done correctly, chest presses and flyes can help boost your chest to a new level of development, just make sure you are using the correct technique when doing them.
Try this traditional workout that Arnold himself used back in the day, one that employed both incline presses and flat bench flyes.
So if you have been looking up how to get a big chest then hopefully this short guide will answer a few of your questions and help you to progress forwards with your workouts.
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