Spend enough time in the gym, and you'll eventually find that making the way to a larger, wider chest is more than just heavy repetition of barbell bench presses. You need to emphasize your pectoral muscles in different ways, from different angles, and at different tempos.
Do that and shock your chest, especially if you are exercising with standard methods. The shock of the chest is the entire goal of this workout, which is referred to by its creator Cory Gregory as "Wild Chest Pump". Gregory, better known as Cory G, is an experienced coach, powerlifter and bodybuilder. He is used to moving heavy weights.
He also knows how important it is to build tons of iterations with lighter (but still challenging) resistors and a mix of ranges of motion. It's a mix of pieces that make your chest scream (and on the way to the big muscle). "Volume combined with different angles and unique repeating patterns changes the body," he says.
Gregory's breast training can spice up any pec routine ̵
Then jump into the action and expect to be sore the next day. Also, expect your breast to grow.
DIRECTIONS: Complete the exercises in turn, focusing on the shape. Make sure you also have a spotter. They will push your chest to the limit in this training, so you need the help.
. 1 Superset
Perform these two steps in a row. Make 3 sets that rest for one minute between each set.
Deficit Pushup with Wide Handle
Set up the dumbbells so that they are slightly wider than shoulder width and the heads of the dumbbells are parallel to each other. Place your hands on the dumbbells so that your palms face each other, and position the push-ups in place. Lower your chest one centimeter from the floor and then push it back up. This is 1 repetition; do 20.
Incline Dumbbell Bench Press
Load a barbell into a medium weight incline bench press. Lie with your back on the bench, feet flat on the floor, buttocks muscles contracted and the shoulder blades pulled back. Lift the bar with a handle that is slightly wider than the shoulder width. Bend your elbows and shoulders, lower the bar to your chest and then push the bar back to its starting position. Do 7 repetitions this way.
Do not reset the batten yet. Do 7 more reps, hold the bar at least 2 seconds to the chest and then 2 seconds to lift it. Then lower the rod to your chest. Do 7 reps with your arms only halfway up. Then push the bar back to the beginning. Finish the process with 7 reps, just lowering the bar halfway and pushing up. That's a sentence.
. 2 Iso Hold Flat Bench with Handle Mechanism
Lie with your back on a flat bench, feet flat on the floor and the buttocks together. Hold moderately heavy dumbbells with stretched arms over shoulders. Your palms should face your knees and tilt slightly towards each other. Lower the left dumbbell to your chest and bend your knees and elbows. Keep your left arm straight. Do 12 repetitions. Now hold your right arm straight while doing 12 reps with the left side.
Now turn your arms so that your palms face each other. Keep your left arm straight and do another 12 reps with your right arm. Repeat the process with your left arm. Make 3 sets.
. 3 Fly Superset
Move the two seat flies back and forth without taking a break. Rest for 1 minute after each set. Make 3 sets.
Incline Bench Fly
Place a tilt bench on a 30-degree incline, then lie down with your back on it, holding light to medium dumbbells over shoulders, feet flat, and buttocks tight. Bend your elbows slightly; Keep your palms facing each other. Squeeze your shoulder blades together. This is the beginning. Maintain elbow flexion while lowering your arms until you feel a stretch in your chest. Reverse the movement to return to the beginning. That's a repeat. Thu 12.
Flat Bench Fly
Lie with your back on a flat bench and hold light to medium weight dumbbells over your shoulders. The feet are flat and the buttocks tight. Bend your elbows slightly; Keep your palms facing each other. Squeeze your shoulder blades together. This is the beginning. Maintain elbow flexion while lowering your arms until you feel a stretch in your chest. Reverse the movement to return to the beginning. That's a repeat. Thu 15.