We’re well into the era of high-tech fitness, yet most guys’ chest training seems to be trapped in the stone age or something! To help modernize your chest work outs, we’ve pulled together some tips that you can follow to maximize your chest size!
1) Do Compound Exercises: Choose flat and incline presses over flys and cable crossovers. With compound movements, they allow you to move heavier weight, thereby applying more tension and contraction rate within the chest muscles. With that, you’ll see more growth.
2) Performing Too Many Exercises: Don’t burn yourself out doing pec-deck flys in an effort to get a defined chest as most folks are trying to chase these days. It just won’t happen, trust me. Stick with the essential moves that actually work.
3) Use Progressive Resistance: Do two or three sets of one of two exercises for the chest, and then increase the weight you use or number of repetitions you perform during each workout. As you progress, you want to keep changing the exercise variables to keep seeing maximum growth without haulting to a plateau.
4) Lifting Too Much Weight: For the most steady progress, add the smallest amount of weight that you can during each workout session. In this case, this means two 2 1/2 -pound plates, making 5 total extra pounds on the bar.
5) Improve Shoulder Stability: The safest and strongest way to bench is with your shoulder blades pulled together and downward. Balance all your pressing work with rows, chin-ups, and cable face pulls to improve the shoulders ability to retract. Your chest isn’t the only muscle that is working during bench press as the triceps and shoulders are also. Strong shoulders means better stabilization and the ability to push more weight.
6) Poor Bench Press Form: Always tuck your elbows close to your sides on the descent and touch the bar to the lower part of your sternum. Also, this technique is great for guys that have long arms. By not allowing your elbows to flare out with poor form, you decrease the risk of getting injured.
