No one enters the gym on the day of the chest to lollygag. You have goals, and every workout should be one step closer to reaching you.
To build a bigger breast, you need to sweat the little things. Each of these four exercises was selected based on a specific body part training principle that includes them. Although we focus on building pecs, any strategy can be applied to other parts of the body.
After we have sketched the training, we will explain why each move was chosen.
The Tip-Driven Chest Workout [1
Before you even touch a weight – whether on the way to the gym, changing room, or any cardio device you're warming up with – focus on yourself the muscle group you want to train. 19659002] Much of this mind-muscle connection is letting go of distractions such as work, family, and other stresses, so you can focus 100 percent on training. The weights do not care what else you plan to do in your life. They're there to help you grow and nothing else.
Start with Isolation: Cable Crossover
Instead of going straight into a big compound movement, start with something that will help you to insulate your pectoral muscles. Using a machine helps maintain tension over the entire range of motion, provides a warm-up without much weight, and prepares your joints for later training.
My favorite chase tag starter is the Cable Transition. Walk lightly and stretch your arms between each contraction. When you pull in the weights, you really try to insulate your chest, and feel how those pectoral muscles work. Pause between sets 30 seconds. Repeat the process until you feel that you are ready to leave.
Agreement on the preparation: Incline Barbell Press
This first movement also acts as a pre-exhaust technique would normally be. This is actually a good thing: if you are not a powerlifter, your goal is muscle growth, not just strength.
When lowering the rod, remember to feel the stretch and tense the working muscles. Do not try to generate an impulse for your next repetition. If you control the weight when lowering the bar, you will improve both your strength and your size. Since this is your big move of the day, you have to rest for about 90 seconds between sets. This will give you enough time to recover so that you can give everything you have next time.
Improve Every Time: Flat Weight Bench Fly
Is it really that productive if you do the same thing today as you did the last time? Not really. The purpose of training is to improve, so challenge yourself with every new workout, even if it's a bit small. Review your log and see what you did last. Make it your goal to do at least one more repetition or five more pounds if you want to gain weight.
Let's say you handled 50-pound dumbbells for 10 reps on the last fly. Since the plan is here for a rep range of 8-10, you should gain weight up to the 55s and see if you can get 8. If you can, aim at 9 next time. If not, you have a new goal. 60 second break between sets.
Ending with Failure: Push-Up
When you come down the home track of the workout, you should not be in the gym. If you go and think you could have done a little more, then you've got the most out of your workout. This last exercise is your chance to give everything and leave no doubt that you have given everything you have.
Focusing on the chest, take a push-up position. Start as many repetitions as possible. Do not even think about a number. Continue until you can not repeat again while maintaining your form. If you really want to make sure you fail, get on your knees and try to do a few repetitions. Pause for 30 seconds, then repeat.
If you think you had a mistake in the second sentence, try again to prove it. The last repetition you try should end up with muscle failure. This final annihilation ensures that you have fully utilized this muscle so that you can leave the gym with a clear conscience.