anyone who loves working out and playing with iron knows that having a strong, well-defined chest is popular in the fitness world. It's a treat for the top trainers in the gym who have trained hard and ended up with amazing results that fill those who haven't achieved them with envy.
Let's examine what chest training entails to make it sound more doable, and we believe that everyone should have the means to train for a top chest.
So let's get started with chest training. It's time to take you further down the path of chest training. Chest training uses some core, intense and extreme techniques that are designed to stimulate new muscle growth and take your chest development to unprecedented levels.
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the following 10 chest training methods have been used many times with great success by many professional trainers, champion bodybuilders and gym trainers. So be sure to try these methods (just don't put them all in one workout).
A few weeks of radical change and you won't be frustrated with your chest anymore.
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pumping sensation starter workout
benefits.
Training your muscles two days in a row may sound a bit extreme, but it works. We like to refer to this method as 'pump start', where high repetitions are used on the first day of training to push the muscles to get more stimulation on the second day of training, which can be a harder workout. The caveat is that you need to be careful with this method (do it for a month, then switch to something else for a few months) to avoid overtraining.
How to do.
Train the chest on two consecutive days. On the first day, perform only single joints, isolating exercises on the chest from at least four different angles, keeping the reps high at 25-30.
Do a total of about 16 sets a day, exerting yourself on any set.
On the second day, after a high intake of protein and carbohydrates, increase the weight (6-12 reps) and do compound exercises (planks, upward incline, downward incline dumbbells and/or barbell bench press) until exhaustion.
Perform a total of 16-20 sets and then rest your pecs for a week to come.
rest and pause training programme
benefits.
The point of doing rest pauses is to do more reps than you would normally do. For example, let's say your volume on the bench press doing 6 reps at a maximum weight (6rm) is 250 lbs. You could do 2-3 reps in a set, rest for a while, do 2-3 more reps, and then repeat so that your total reps would exceed the original 6 and you could continue until the desired number of reps (10, 20 or more).
This is the rest-pause method. The benefits of this method are obvious: Doing more reps (albeit for a slightly longer period of time), thus increasing the muscle load and stimulating the muscles better than a single set.
How to do.
When doing the plank or upward incline dumbbell bench press, choose to do 6 reps of the maximum weight. Repeat the first set twice with 15-20 seconds rest between each set for a total of up to 40 reps.
Use this method only once per workout due to the tremendous intensity and volume required.
change the number of training reps
benefits.
It is easy to get bottlenecked by using the same number of reps day after day, year after year. Most common are people who do 6-10 reps all the time. If this is the case for you, taking a slight adjustment and using higher reps by lowering the weight will help to break your training bottleneck.
An ifbb pro bodybuilder once said, "While i'm all for low training volume, i do think it's important to spend a few weeks every few months doing a high volume of about 20 reps." .
"Usually, the cause of our force exhaustion is a lack of muscular endurance rather than actual muscle failure. Building that endurance with a few weeks of high reps helps overcome this problem."
How to do it.
For the next two weeks, you don't need to change the movements or even the total number of reps you train. Do 3-4 sets of no less than 20 reps of each movement. If the weight you use is too light, then do 25-30 reps (or more) and increase the weight in the next set.
pecs and elastic band
benefits.
Adding various types of resistance to your pec workout is great for building muscle. You can achieve this by using free weights, ropes and machines, each of which will create different resistance.
But another way to build muscle is to use elastic bands. Mark has found using elastic bands on the smith bench press particularly useful. He says, "Using an elastic band increases the total load on the muscles while lowering the weight at the bottom of each movement (where the muscles are weaker) and increasing the weight at the top of the movement (where the muscles are at a mechanical advantage)." .
How to do.
The next time you perform the smith machine bench press, fix two elastic bands to the ends of the barbell. You must use a lighter barbell than usual, taking into account the increased resistance of the elastic bands.
The movement technique will not change, but you will feel the increased resistance as you push up on the barbell. Do this for 2-3 sets, then move on to the next movement or do another set or two without the elastic bands.
elastic band bench press
decreasing sets without rest
benefits.
During rest pauses you can allow increasing sets to rest yourself, but sometimes it is possible to do decreasing sets so that you don't rest at all, which is exactly what the pecs need to grow.
In this case, we do dumbbell bench presses (either plank or upper incline) and you need to keep changing the weight of the dumbbells. This continuous overload training will really activate those stubborn pec muscles completely. This method works best with no rest between sets, so be sure to move quickly when changing the dumbbell weights.
How to do.
When doing the plank or upward incline dumbbell bench press, choose a dumbbell weight that you can normally complete 8 reps with. Complete the entire set as usual, then without resting, immediately return to the dumbbell rack, take a pair of 20lb lighter dumbbells and do your best. Continue to cut the weight at 20lbs, doing your best each time, until the dumbbells are down to 15-20lbs.
Do a total of 2-3 sets as the last set of the day.
halfway moves
benefits.
If you stop the set because you can't complete a full movement, you're not taking your muscles to their true limit. Instead, continue doing partial movements until you are unable to complete any of the exercises in part, at which point the muscle has reached its absolute limit.
For training the chest, some of the movements can be done well on the smith machine, other chest bench presses and the dumbbell bench press. As the triceps play a major role in the upward push, they usually fail first, causing you to be unable to continue, rather than the chest. By doing the remaining half of the downward movement on the machines (after the full movement has been exhausted), your triceps are no longer the limiting factor and you can allow the pecs to fully exhaust themselves.
How to do.
On the last set or two of all the above movements, after the full movement is exhausted, do the remaining half or three-quarters of the movement (barbell all the way down, but stop before the arms are fully extended) until you are unable to push the barbell to mid-height.
letting the pecs exhaust themselves
benefits.
The pre-fatigue method, which involves doing a single joint movement before a compound movement (as opposed to what most people usually do), is particularly useful for chest training.
The reason for this: The triceps are often exhausted during compound movements. Doing the isolation movements for the pecs first ensures that the pecs will be fatigued first, and the pecs are, after all, the key to chest training.
Furthermore, any change in training is a great way to make new gains in the muscles. By training in this reverse order, you will stimulate the pectoral muscles in a unique way, giving the chest muscles an unusual boost.
How to do.
When training your chest, first do isolation movements in your workout (butterfly machine chest clamps, rope flyes, dumbbell flyes and other movements) and to ensure that you exhaust your pecs early, use techniques such as decreasing sets, rest pauses, etc. Then do bench presses (flat bench press, upward incline or decline dumbbell or barbell bench press). The whole training flow should look like this: 2-3 isolation movements, then 2-3 compound movements.
pre-fatigue training
combination of bench press and flying bird
benefits.
This method is great when you have a short workout, only a few dumbbells available, or just want something different for the pecs. It's also a great way to perform chest flyes using a larger weight than usual, a break from the traditional lighter dumbbell flyes.
The end result of this chest stimulation is a variation of sets where the movement shifts from flybys to bench presses as the pecs become increasingly fatigued.
How to do.
Choose a set of dumbbell weights that you can only complete 5-6 reps with (upper incline, plank or lower incline position). Do as many standard form flybys as you can and then, immediately after power exhaustion, change the position of the movement by switching to a bench press position at the bottom of the movement, switching your elbows from full extension to 90 degrees. Do this to exhaustion, then change hand position again and do the bench press completely. Do a total of three sets in this manner, resting for two minutes between each set.
bench press and flyes combo
pectoral exercise variations
movement description
stimulating growth in a body part is as easy as adding a new movement to your workout. Here are a few chest movements you probably haven't done in a while.
One-arm dumbbell flyes
essentially the same position as the two-arm fly, except that the non-training hands grab a bench or stable object to balance the body. Rope flyes and chest clips can also be done one hand at a time.
one-arm dumbbell flyes
one-arm machine bench press
whether on a hummer chest press or hammer strength machine, performing a unilateral bench press helps to reduce imbalances in the chest muscles.
one-arm apparatus bench press
push-up high five
strength movements are great to help you break through training bottlenecks. After reaching the bottom position of the push-up, power upwards as fast as you can so that your hands are off the ground, then clap your hands and return to the bottom position.
push-up high five
push-ups to build muscle?
Benefits.
Few gym goers seem to start their chest workouts with push-ups, mainly because once you have some chest strength, you can easily complete 20-50 reps. But at the end of a hard chest workout, this will not be the case. By completing three sets of push-ups, you'll push your chest to the limit of fatigue and blow up all areas of your chest.
How to do.
Once you've completed your final chest workout, find a flat bench. Get into a push-up position with your feet on the bench and your hands on the floor. Do as many reps as you can to stimulate the upper pecs, then immediately put your feet on the floor and reach force exhaustion in a standard push-up to ignite the mid-chest. Afterwards, place your hands on the bench and your feet on the floor. Do as many reps as you can to stimulate the lower pecs, then just rest.
there are many pectoral muscle training, after all, pectoral muscle training is the most fitness people involved in the training parts, the more attention the more practice training better, but many partners chest training poorly, and over time lost confidence. The above methods are often used by fitness coaches to change the good methods, join your training plan, there will be unexpected training effect!