🔥 Full Chest Development
✅ Plane of motion: To maximise the vertical plane of the chest, you have to tackle the chest at different angles.
🚨 HOW TO?
Simple. Incline, flat and decline. These angles will stimulate the chest and stretch the fibres to maximise on size and thickness of the muscle.
🚨 Exercise: barbell incline chest, barbell flat bench, barbell decline bench.
🚨 Alternative: Dumbbells
- ✅Reps 8-12
- ✅Sets 3-4 working sets
👉 Always perform upper chest move first because upper chest is smaller and weaker head and its force production capacity is lower so in order to create optimal amount of stimulus start with weaker head.
👉 Keep constant tension on both moves! This means you should avoid full lockout at the top otherwise your triceps will take over and exhaust before your chest. This is crucial when you perform supersets for targeted muscle group.
👉 Use as much weight as possible to increase mechanical tension, which increase volume and most muscle damage throughout those sets.
🚨 Top Tips To Upgrade Your Chest Day
You’ll find the lad-tested sessions below, but if you want to up your chest day even further, here are a selection of our biggest hitting chest articles.
1. ✅ 4 quick tips to bench more on chest day
2. ✅ Work your abs and chest with a single dumbbell
3. ✅ 5 chest exercises you’re not doing, but should be
🚨 Barbell Bench Press
✅ Session 1: Turn up the volume on your training
Before you start building, you need to lay the foundation for growth: strength is the only true shortcut to size. Fusing old-school German volume training (a weightlifting staple) with innovative tabata protocols will maximise the flow of blood to your muscles for hyper-efficient results.
Rest for two days before taking on the next session.
- ✅Sets: 10
- ✅Reps: 6
- ✅Rest: 60 secs
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.
🚨 Reverse Grip Press-up
Repeat the following four-move press-up circuit twice to force blood into your pecs, providing them with nutrients and improving your posture to iron out any imbalances. This circuit can be done almost anywhere.
- ✅Sets: 1
- ✅Reps: 60 secs
- ✅Rest: 90 secs
Get down into a press-up position with your hands placed so your fingers are pointing towards your toes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.