The biggest problem with people that have a problem building their chest is improper technique and a poorly planned out routine.
Here are 3 chest training tips and a Free BONUS workout at the end that will help you build a set of powerful pecs.
1. Don’t Sacrifice Weight For Form
The first question anyone ever asks you when they find out you workout is… How much do you bench.
For some reason the weight you can handle on the bench press carries a badge of honor incomparable to any other lift.
Unfortunately the lifters that worry about that number as a gauge of their progress are greatly mistaken.
While you do need to mix heavy weights into your training, on a compound exercise like the bench press using too much weight will stimulate all of the wrong places.
If you consistently train close to your 1 rep max, you will form bad habits that involve too much of your shoulders in your chest training.
Picture the guys at the gym with rounded shoulders that walk around like gorillas with poor posture.
Chest Training Key #1: train with a weight that allows you to keep your shoulders down, control the rep all the way through and eliminate any momentum from the movement.
2. Train at all different angles
It’s very important to remember that your chest fibers don’t run in one direction. They actually run diagonally and horizontal, so if you only train with a flat bench for example, you might not be able to hit every muscle fiber in a way that forces it to grow.
In order to maximize your muscle growth its very important to incorporate training angles that can stimulate your chest from every direction.
In my program The Skinny fat Destroyer we do this by using a variety of different angles and weights in each phase of chest training.
This tends to be the difference between a full and flat chest.
Chest training key #2: Train with a variety of inclines and angles to stimulate muscle fibers that run horizontally and diagonally in your chest.
3. Use Both Dumbbells and Cables
A lot of lifters believe that when it comes to choosing barbells, dumbbells and cables, one is “better” than the other.
When you learn how to use each method properly, you will actually see that each has its advantages and disadvantages.
For example, training with a barbell will let you handle the most amount of weight. If your goal is strength, this would be the best way to train.
On the other hand, cables and dumbbells allow you to access a full range of motion, so if your goal is to build a huge chest, you will want to use more of these to make sure you stimulate all of the muscle fibers in the chest.
Cables allow you to put tension on your chest for a longer period of time, but dumbbells will let you handle more weight than cables.
As a general rule, you will want to use a form of everything in your training at one point. The proper routine will utilize the advantages of each method and tailor it to your body.
This is one of the reasons those who go through my Executives Ripped Body Blueprint see such a drastic change in their chest so quickly, because we tailor training protocols based on your body type and what works best for you.
Chest Training Key #3: Use a mix of dumbbells cables and barbells in your training. While there is never a clear answer as to what is “better”, each style has its strengths and weaknesses you must use to your advantage if you want to build a full chiseled chest.
SUPERSIZE YOUR CHEST WORKOUT
- Barbell Bench Press 5 Sets of 4 Reps
- Incline Dumbbell Press 6 Sets of 8 Reps
- Weighted Pushups(Banded) 4 Sets of 6-8 Reps
- Weighted Dips: 4 Sets of 8 Reps