🔥How to Get Bigger Chest
🚨Alternating Dumbbell Press
🎯Target Muscles: Mid Chest, Front Delts, Triceps
3 Things to Avoid:
❌Elbows Too Wide- This is a topic of debate, but having elbows completely straight out will create more strain on your front delts. This is not the ideal position for a heavy compound exercise.
❌Feet Unstable- Not keeping feet grounded will limit balance and core / leg engagement resulting in less powerful reps.
❌Fast, Uncontrolled Reps- Without a full squeeze up top and a controlled negative, you are not activating the same amount of muscle fibers and will not build the same quality of muscle.
3 Things to Include:
✅Elbows Neutral- Keeping elbows slightly tucked will keep the strain off of your front delts and help prevent injury.
✅Feet Planted- Having a solid base generates the most power.
✅Slow, Controlled Reps- Increasing time under tension will result in more muscle fibers being activated and an overall better workout.
🚨Decline Flyes Proper Form
❌Elbows Too Close To Sides
❌Resting Dumbbells Up Top
✅Bring Dumbbells Wide
✅Slow, Controlled Reps
✅Chest Stays Engaged Up Top
Medicine Ball Push-Ups Until Failure & Standing Cable Machine Flyes
- Do pushups from the medical ball, it will work your chest muscles and you will strengthen your balance.
- Combine exercises on the chest along with Cable Machine Flyes, it will fill your chest with blood and give maximum weight gain!✅Perform 15-20 Chest Flyes
✅Repeat This For 3-5 Total Rounds