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Thursday, May 5, 2016

How to Build A Bigger, Better Chest

The bar for beach muscles has been raised – aimless repping no longer cuts it. If you want a bigger chest you need to get scientific with your gym time. Alternate between our two lab-tested sessions to add size faster than ever. You don't need a white coat – but you will require a bigger T-shirt.




Creating a larger more powerful chest is difficult but if you follow this easy workout you'll see results in no time.
Each of the chest exercises listed should be done with proper form to not only avoid injury, but the better your form is, the better results you will get. Please also note that even though these are only a few chest exercises, these are the most effective. You may or may not want to do every one of these chest exercises in your chest workout routine.




 Incline dumbbell press
       
   1- Do 1 warm-up set of 15-20 reps.
   2- Do 1 set of 10-12 reps to failure, immediately followed by isometric holds for the upper pecs, bringing your hands together above your chest. Do 9 reps at 75 percent effort and 1 all-out rep that lasts 10 seconds.
   3- Increase the weight, perform 6-8 reps to failure, and then immediately drop the weight by about 50 percent for a dropset to failure.

Incline-bench cable fly

   1- Do 1 warm-up set of 15-20 reps.
   2- Do 1 set of 10-12 reps to failure, then immediately drop into the halfway position of a push-up and hold it isometrically for as long as you can.
   3- Increase the weight, perform 6-8 reps to failure, and immediately drop the weight by about 50 percent for a dropset to failure.



 Flat Bench Press - This exercise works the whole chest area.
5 sets, 6-10 reps per set at 70% of your 1 rep max
Incline Bench Press - This exercise works the upper chest area.
4 sets, 6-10 reps per set at 65% of your 1 rep max
Decline Bench Press - This exercise works the lower chest area
4 sets, 6-10 reps per set at 75% of your 1 rep max
Dumbell Flyes - This exercise works the entire chest area, focusing mainly on the inner chest.
5 sets, 8-10 reps per set at 75% of your 1 rep max

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