Are you struggling with building a thick chest but don’t know why?
Don’t worry, even some pros have this problem … you are not alone!
So here are the top 3 steps that I recommend taking that really make a difference when it comes to accelerating your chest growth;
#1 Pause Reps
Start your chest routine with a dumbbell press on the incline, making use of pauses at the bottom for 2 seconds before pressing up. This really helps isolate the pecs, killing any momentum and forcing the chest muscles to engage. You will have to drop your ego here because it means you will use less weight, but the pecs will get pumped much quicker.
#2 Pay attention to your elbows
When chest pressing, keep your elbows high. It makes the stretch across the pecs far more significant which is how you engage more muscle fibers. So many people want to press heavy weight so they naturally tuck their elbows down by their sides because this engages the triceps, but it takes the tension away from the pecs which is the exact area you are trying to bring up!
#3 Isometric Finisher
Finish your chest workout with a cable exercise such as incline cable flys or cross-overs. Hit 6-7 sets with 45 second rest intervals in between, no longer than that, using a weight that you can hit 10-12 repetitions with a 3 second negative and a 2 second isometric pause. On every single rep you have to use this pause, contracting the pecs as hard as you possibly can - imagine doing a most muscular as you tense them.
So if you really want to "feel" your chest working when you are training and KNOW that you are actually making progress for once, then make sure you get stuck into these 3 methods of training your chest.
They will really help you accelerate your chest growth like you’ve never experienced before!
If you liked what you’ve read and want some support to MAXIMISE all areas of your training routine why not sign up to my personalised training program
It is the perfect solution for a bespoke pathway to achieving your goals in a sustainable way!
And finally, always remember … Be stronger than all of your excuses and get shit done!
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