For example, when beginning the bench press, unrack the weight and flex the chest hard for a full second before beginning your first repetition. The Mind Muscle Connectionīegin each set with a contraction, rather than just going into the motion. NOBODY CARES HOW MUCH WEIGHT YOU CAN TAKE OFF THE RACK AND DO A PARTIAL REP WITH. If you look like you are playing basketball, bouncing the barbell off your chest, having your spotter tweak his lower back peeling weight off you, or only lowering it a few inches each rep, it’s time to rethink your strategy for chest day. By decreasing the weight you may not be drawing a small crowd every time you bench, but with some hard work and dedication you may end up with a fan page with you hitting a side-chest pose garnering thousands of likes! This means being able to create maximum tension in the pecs, slowly lower the weight, pause at the bottom, press it back up, and squeeze out a contraction at the top for a full second, working in the 10 – 15 rep range.Warm-up your chest muscles with a dumbbell in each hand, do 10 dumbbell bench chest presses, then 10 barbell bench presses, and then 10 floor presses. In short, you want to eliminate momentum and “own” the weight you’re using. This protocol is not suggesting that you go light, but it is suggesting that you use “appropriate” weight that you can control throughout the entire range of motion. Your friends may pretend to be impressed, but when you take off your shirt at the beach, there is no chance anyone is saying that the guy with the chicken chest can probably bench 315. You may have made some strength gains, but did your chest really grow? This fixation undoubtedly held you back from making gains from day one as the focus was on moving the weight up and down and not on fully fatiguing the chest or working through a full range of motion.
Let’s get started with 4 supersets to grow your chest to colossal proportion.“What do you bench?” is one of the first questions you were probably asked, and the one you cared about most when you first started weighttraining. I have designed four 3-gym-exercise-supersets you can use as your chest day workout that will help develop your pecs like nothing you’ve ever tried before! If your goal is to grow bigger pecs and gain muscle mass, then fully fatiguing the chest muscles from all angles each time you train using supersets should be your protocol of choice.
If you’ve ever researched how to build chest muscles or how to get a bigger chest, you know that there are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. If you’re trying to build thick, balanced and shredded pecs, these chest training supersets are the surefire way to get you there in a hurry.
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