Train your chest like the pro's do and maximize growth and size over ego!
Training your chest like a professional mean just one thing - Leave your ego at the fucking door! These workout are not about seeing how much weight you can move. They are about stimulating growth in the targeted muscle, which today happens to be chest. Sit back read and think just how different this concept is from your training sessions.
Warm-Up Perform 5-10 minutes of cardio and some light stretching to the entire chest area. Stretching and warm-up is key to staying injury free.
Exercise #1: Straight Arm Pulldowns Straight arm pulldowns are done in a pullover type fashion and are an excellent way of beginning your chest workout as they target all the muscle groups to be worked.
TIP: Breathe in on the upward movement and out as you pull the weight into your upper thighs. Also, having your elbows slightly bent is good because it takes pressure off them.
Exercise #2: Flat Bench Presses (Barbell or Dumbbell) Favorite exercise of the Faithful. Since we are not going to be going for power but muscel mass we will be prefoming these in Gillotine fiashion - or better Know as High Neck Benches. Instead of haveing the weight come down to your sternum or lower pecs, we drop the weight down to our mid to upper pecs, while pulling our elbows out perpendicular to our torso. This places the pecs in maximum stretch from top to bottom. If you can not touch your chest with the bar don't force it because that is perectly natural. 1" - 2" above your chest is prefect as over stretching cause shoulder issues. Weight should not be of importance but go as heavy as you can handle for the prescribed number of reps. Follow strict, smooth form from strat to fininsh.
TIP: You can vary the width of your grip. "I keep my grip slightly wider than my shoulders. This allows me to raise the barbell higher into the air, for additional work."
TIP: You should vary grip width to find the one that provides the most work with the least awkwardness of movement. You can also sub with a Smith machine, especially if you're training alone.
Exercise #3: Incline Bench Presses (Barbell or Dumbbell) Set the angle of the bench to approximately 30° -35° degrees. With your elbows pointing directly out, perpendicular to your body, lower the weight in a smooth, controlled movement. Target for just below your chin for a maximum stretch and forceful squeeze at the top.
TIP: To really target the upper pecs when using dumbbells, lower the dumbbells to a point just below the chin to get an even greater stretch in the upper pecs.
Exercise #4: Chest Machine Presses Vertical chest machine press focusing on the entire pectoral region. Deep stretch with forcefull contraction at the top.
Exercise #5: Upper Chest Cable Flyes Upper pec cable flyes target from the front delt inward. The emphasis of the movement is on stretching and squeezing the upper chest in a semi-circle arcing fashion trying to bring both enlow together. The exercise as the finishing touches to the incline presses mass building.
TIP: To contract the upper pec area effectively, set your cable guides about 1 foot below your shoulder hieght. Focus on the stretch and then the squeeze at the top of the movement.
Step #6: Lower Chest Cable Flyes Simular to Upper Chest Cable Flyes but done with the emphasis to be place on the lower outer chest. Focust on bringing your chest as you stretch and contract the lower pecs. This is a great finiher as it target one of the magor weaknesses in most amurature physiques.
TIP: To contract the lower pec area effectively, set your cable guides about 1.5 feet above your shoulder hieght. Focus on the stretch and then the squeeze at the top and bottom of the movement. Adjust guide accordingly but never go below 1 foot as this start to shift away from lower pecs inot middle chest region.
Tags: Chest Training
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