5 Perfect Training Techniques With A Chest Workout Routine To Get An Incredible Chest
Take five perfectly done exercises and do each one with more strength. Now you have what you need for an amazing chest workout!
If you came to this article expecting to read about how bench presses from various angles help to build a giant chest, you have in your hands a half truth.
It can not be denied that heavy presses for flat, incline or decline positions form the basis of a chest routine, but that alone is not enough.
Demanding a lot from yourself, doing the right exercises, lifting heavy weights in the correct form are some of the things you can be doing and even then you might not manage to maximize chest growth.
The truth is that there are some tricks that you can implement to make your chest training even more effective.
It’s time to abandon the belief that “doing everything right” will make your pectorals grow because it’s not like that! If you can not achieve muscle growth, you’re going to have to force it.
That requires going to the gym and demanding more of each muscle fiber. But it’s not just about training harder. No, it’s about doing it with intelligence too.
Follow me as I take the basic exercises and then super charge them in ways you never imagined. This will help you to have a new standard and make your chest a huge one.
Effective Techniques For A Chest Workout Routine
Start With A Multi-Joint Exercise And Reduce Your Repetitions
Starting with a multi-joint exercise (composite) is a safe approach to any exercise. A multi-joint exercise involves more than one joint of a single movement and it recruits more muscles and eventually produces more muscle mass.
The compound exercise of choice for chest is the bench press. When you’re on the bench, the joints of the elbows and shoulders work together, which is one of the reasons why bench presses are better for developing muscles than a single-joint movement; You can use substantially more weight in this way.
Flat bench presses are the best way to build muscles in the chest because you can move as much weight in a wide range of motion, focusing on the longest part of the muscle.
You can use dumbbells or barbells in the bench press, depending on your preference. In fact, no difference has been shown between these two in terms of muscle activation or construction. If you have always preferred one over the other, we recommend changing for a while.
Personally I opt for dumbbells because they are gentler with my shoulders, I feel a better muscle contraction and I can have a greater range of movement. However, dumbbells are harder to control, so you must sacrifice a little in terms of total achievements.
While the rep range to build muscles is usually defined between 8 to 12 using good form, you have a whole workout ahead to reach the area of hypertrophy. For now, while you’re cool, it’s time to push yourself a little harder.
Instead of choosing a weight that you can use for 8 repetitions, pick a heavier one with which you can do 6. The idea with this is that you can train in a more beneficial area to build strength, which will give you a powerful basis for better growth in any chest workout routine.
Presses In Multiple Positions
The basics of chest training usually include presses on an incline bench after doing training on the flat bench. The problem is that most incline benches have an angle that is too wide.
The more inclined the bench, the more it is necessary that the frontal deltoids have to contribute in the lifting of the presses. This takes away the effort of your pectorals and since your deltoids are smaller muscles, they can cause you to fatigue much faster before your chest has really started to work.
The remedy: Take an adjustable bench and use less inclination. Maybe you can not do the exercise with a barbell but you can do it with the dumbbells or use the Smith machine.
An inclination of 30 degrees will put more stress on the fibers of your upper pectorals and less on the frontal deltoids, exactly what you are looking for.
To really put your pecs to work, use more than just a tilt during your routine. Focusing on multiple areas of the upper chest can increase overall development. Try starting at 15 degrees, then at 30 and even try at 45 degrees.
Each position helps develop different areas of the upper chest. My recommendation, make two sets at 2 different modest angles.
Adjust Your Descents
Descending presses are the next step in the chest training tour. If you have done the first 2 exercises with free weight movements, including machine exercises, that’s perfect.
This reduces the need to use your stabilizing muscles, because you only push. Some machines like the standard bench press machine, allow you to work each side independently, reducing the possibility that a stronger side covers the need of the weaker one.
First, adjust the seat so that the handles are at a level below the pectorals, which is the position of greatest strength. But instead of doing 2 or 3 sets in that position, do two on each side as you bench press, that is, sit on your side as you bench.
Now with one hand stabilizing your torso in the seat, use the other hand to make cross-presses on the body. This is called horizontal adduction of pectorals, and allows you a greater contraction than when you’re in the normal position.
It’s almost like adding a completely new exercise to the lower chest.
Increase The Opening
Now that you’ve worked the entire chest, it’s time to do odd jobs. Many people choose flys with cables or dumbbells, but these are easily converted into semi-presses if you make them already fatigued.
This causes the shoulders to get involved when what you really want is to activate your pectorals. The solution? The pec-deck machine, as this positions your elbows with a slight flex for the duration of the set, which means that you can better isolate the chest.
While 3 sets of 12 can be the standard protocol, why settle for the common? Add some stimuli for greater intensity. In the first set, keep the position at the peak of contraction for a second, which will cause you to isometrically squeeze the muscle at the top.
In the second set, do a full range rep and then a partial one to really activate the internal pecs.
Both count as a complete repetition. In the last set do it normally with 12 repetitions until exhaustion, but instead of dropping the weight, do as many partials as you can. 20, 2 or even 30. This is how you activate the internal pecs!
Most lifters would be exhausted after this chest workout routine, but surely you want to finish big! The pull overs are a good way to finish but forget those that are done on a flat bench.
Instead of those, the routine ends with pull-overs on an inclined bench, which puts more tension in the fibers of the muscles by a movement of higher rank.
This pattern of movement is called shoulder extension and the pectorals are great contributors to this movement, especially if we have a good mind-body connection.
Sit on a bench with an inclination of approximately 45 degrees. Make sure to keep your arms almost straight to clear the top of the bench. Avoid bending and extending the elbows to ensure this exercise remains a single-joint movement.
Select a weight with which you can do 12 repetitions, but for the last one, hold the contraction movement for 5 seconds, pressing your pectorals before releasing the weight.
Routine For A Huge Chest
Bench presses with dumbbells
Perform 3 sets of 6 repetitions
Incline bench presses on the Smith machine
Perform 4 sets of 8 to 10 repetitions. Do 2 sets with different angles.
Descending presses on lever machine for chest
Perform 4 sets of 10 repetitions. Do 2 sets on the right and 2 on the left.
Fly in Pec-Deck
3 sets of 12 repetitions. Set 1: hold each repetition for 1 second. Set 2: do full repetitions. Set 3: 12 full repetitions followed by partials until exhaustion.
Incline pull-overs with dumbbell
Perform 3 sets of 12 repetitions.
Warm up routines are not included in this chest workout routine. Do as many as you need without exhausting the muscles.