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Friday, October 14, 2016

Big Chest Day Workout & Build Killer Pecs

Building a big & powerful chest can be a challenge if you are focusing on the wrong exercises and reps. In this article, we are going to cover the best chest workout that will help you build a thick, strong set of pecs while also increasing your strength & power.




BARBELL BENCH PRESS  4 Sets x 8,6,4,4 Reps

Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.

WEIGHTED CHEST DIPS  (4 Sets x 8,6,4,4 Reps)

Use parallel bars or a purpose built dip apparatus (often part of a ‘Captain’s Chair’).,Gripping a bar in each hand, hold your body above the bars with your triceps locked out,Slowly lower your body while leaning forward at about 30 degrees,Keep your elbows slightly flared and stop when you feel a nice full stretch of the chest muscles.,Focus on your chest contracting as you use your pectoral muscles to return to the full lock out position.

WEIGHTED CHEST DIPS  (4 Sets x 8,6,4,4 Reps)

An excellent movement for creating lower-chest depth, the dip will help to carve deep separation in this region to achieve that squared-off look so important for total pec shape and proportionality. Initially use bodyweight as resistance until 12 reps can be performed with perfect technique; then add weight, increasing training load in progressive resistance fashion from session to session.

INCLINE DUMBBELL PRESS (4 Sets x 8,6,4,4 Reps)

Raise your bench into an incline position or find yourself a purpose built incline bench press,If possible, ask a spotter to help un-rack the bar and bring it in to position.,Lower the barbell until it touches your upper chest, then breathe out and push the bar back up to the lock out position,To avoid placing extra strain on your shoulder joints, keep elbows tucked in throughout the entire motion.

DECLINE DUMBBELL BENCH PRESS (4 Sets x 8,6,4,4 Reps)

Grab a pair of dumbbells and lie on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest.Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body so they create a 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.
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