🔥How to Get Bigger Chest 

🚨Alternating Dumbbell Press

🎯Target Muscles: Mid Chest, Front Delts, Triceps

Alternating Dumbbell Press
Alternating Dumbbell Press

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

Decline Flyes Proper Form
Decline Flyes Proper Form

Bad Form
❌Elbows Too Close To Sides
❌Fast Reps.
❌Resting Dumbbells Up Top

Good Form
✅Bring Dumbbells Wide
✅Slow, Controlled Reps
✅Chest Stays Engaged Up Top

Medicine Ball Push-Ups Until Failure & Standing Cable Machine Flyes

Medicine Ball Push-Ups Until Failure & Standing Cable Machine Flyes
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

 

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