A poorly developed chest gives the image of weakness and lack of confidence, and a strong chest has been a sign of power and vitality, and gives off an authority and confident impression, and the first step to tone it is in the crossover. We have the regular crossover here. You have to close, squeeze and push.
You'll increase the fiber's shortening, and this increases hypertrophy. When you can't do it, you'll do it normally, but the regular movement. You'll get to a point where you can't do it, reaching partial reps, and then you'll do something which I LOVE, the mechanical drop.
You are here, and when you go to failure, it becomes a cable DB press. See how my elbow bends shortening the lever and squeezing more reps from the chest and doing it till the end. We get into partial reps, and it's over.
The second tip to get a huge chest is using a press machine. It enables us to be safe, and to have some techniques. First, you'll nullify the elastic effect, increasing your chest's strength.
Usually when you are elongating the chest, it generates an opposite force, and since we are safer on the machine, we are going to push it again. I pushed it, and listen to what's happening now. I let it touch.
Don't let it crash, hold it and you will let your chest lose that load, and then you push again. With a light weight, you'll fatigue fast, because you lost that elastic aid, so you'll need to push it through. When you can't do it no more, we can easily reduce the load for a drop set, and then you do it normally until you reach total failure.
We are uniting two techniques in one set. One will increase your strength, enabling you to work with heavier loads, and the drop set increases time under tension, and so increases hypertrophy. Bigger pecs!
Oh, now I see! The third tip is to have an exercise linking the end of the chest workout to the shoulder workout. You'll work the upper chest.
Now, simultaneous DB front raises. Aren't they for the shoulders? He must be crazy.
Look at where the weight is and where it goes. You'll see that indeed it works the front delts, but you'll move from this position and will unite the weights, bringing them together. This makes the difference because the chest is responsible for the adduction.
You work both the shoulders and the upper chest. Which means you are filling the chest in the upper area. It's good to have that at the end of the chest workout and the beginning of the shoulder routine.
Tip 4 to develop the chest. Here, you develop the chest and the shoulder. The shoulder gets weary first, so it won't be as effective for your chest.
It's important to have exercises which work your chest and give your shoulders a rest. You can recover it to keep on pumping that chest. That's one of the Muscle 60D strategies, bringing 1 year of results in two months.
Hold the handle and bring your arm all the way to the other. Now, grab the other handle and lock fingers to hold the machine. Here, I'm not doing anything with my chest.
Now I move my hips to the end of the seat. Look at my inclination. My chest is here, and now I do the exercise.
In this position, I am working my lower chest, and also my shoulder does close to nothing. To spice it up, you can squeeze it in the end. Squeeze it more!
Our fifth tip to get a big chest is something which is neglected: stretching. It can help you twofold, as you can increase your range of motion, which is important for hypertrophy. Just place your arm here with your elbows at shoulder height, slightly turning your torso.
The second point is that it is strategic, so be careful when doing it. You'll stretch at the end of the training, leading to more micro lesions and more hypertrophy. Tip number 6, the pullover.
It doesn't work your shoulders, I love it. Fly and presses do, but not the pullover. We can use it to give the shoulder a rest and keep on with the chest, - Get a job man, that's embarrassing.
- Here, we have a decline bench. we can get a bigger range of motion. Go for it like you were doing ab crunches.
However, there's the weight, close to the bench. I bring it in, bend my elbows, and move it. Look at my hands.
Now, I move up with straight elbows, because I have a bigger range of motion. You get close to touching, and move back. If you want to give it an extra, give it an extra squeeze, and move back.
Up, squeeze the chest. The seventh tip is about an exercise which many people do in a certain way but it works more the shoulders. It's the incline dumbbell press.
The idea is to work the upper chest, but at this angle it works the front delt more than the chest. It was discovered that different angles have different degrees of chest activation. The best angle for the upper chest is the 30° angle.
Now, why do the DB press and not the bench press? First, we think about the range of motion. With a barbell, your hands are locked in and you can't shorten the muscles as much, getting the hands closed, and you also can't stretch it as much because the bar touches the chest.
Now, what's even more important, is the health of your shoulder joints. With a barbell, it's a stiffer movement, as you can't rotate your wrists, which you can do with the dumbbells. The movement with them will have the elbows closer to the body, better than the barbell.
It's more comfortable. Another point is the wrist rotation, at almost a 45° angle. It is also way better for the joints.
If it's more comfortable, will you get hurt? If you are more comfortable, can you handle the load better? We did a video with tips to boost your back workout, click it here.
A wide back can also boost your physique and make you more impressive. Click that!
