Tag: Chest
Chris Bumstead Focuses On Volume In New Full Chest Workout
Chris Bumstead hit a new chest workout where he is focused on volume.
Chris Bumstead gifted himself with a new truck followed by a chest workout on Sunday. He pulled up to Revive Gym in Stuart, FL in his new 1978 Ford F-150 Lariat edition and got a massive pump using volume on chest day.
Bumstead is the reining three-time Classic Physique Olympia champion. By the looks of his recent workouts, Bumstead looks primed a ready for his fourth consecutive victory. The Classic Physique division is one that continues to grow and there are more elite competitors than there has been in recent years.
Chris Bumstead struggled with COVID at the beginning of the year and he saw a big weight loss because of it. He is now in the bulking phase of his training and has put the weight back on in muscle. It is because of massive workouts like the one he recently shared on his YouTube page.
Check out the full workout below:
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Chris Bumstead Chest Workout
Incline Dumbbell Press – 2 sets of 12
Incline Machine Press – 3 sets of 12
Cable Flyes – 3 sets of 12, drop set on final set
Pec Deck Machine – Sets and Reps unknown
Incline Dumbbell Press and Incline Machine Press
Chris Bumstead began with different stretches to loosen up his shoulder, which has been bothering him recently. He will mention over the course of the video how stretching his shoulder has allowed him to eliminate pain and get a better pump in his chest.
Bumstead begins the workout with two sets of incline dumbbell presses. He is able to get the 140-pound dumbbells up and will work to get back to 150 pounds.
“Only two working sets with the 140’s, hoping to get back to the 150’s soon. Then I come over here and do three sets. Hopefully a little more volume but really focusing on controlling, keeping the weight on my pec, which is easier on a machine.”
Bumstead then moves onto the incline machine press, where he speaks on the importance of machines for bodybuilders.
“Finally, I can push heavy without hurting my shoulders on dumbbells so I’m still focusing on getting some stability. That raw, hard push because there’s still no replacement for free weights at 100% but machines are still the GOAT for bodybuilders. Avoiding injuries, hypertrophy, all that good shit.”
Cable Press
Chris Bumstead continues his chest day with sets on the cable press machine. He performs this exercise sitting down. Bumstead explains how this machine is a cross between a fly and a chest press but it does not hurt his shoulder so he has been hitting it more often.
“I’ve been doing this a lot lately. Again, my shoulder hurts so anything flat press, puts too much pressure on my shoulder but the cables pulling out and back and I can position my body a little differently. I’m getting a combo of like a flat press with a fly on this machine and little to no pain in the shoulder.”
Machine Press and Pec Deck Machine
The final sets come on the machine press and pec deck machine. Bumstead claims that someone hopped on his machine before he was able to get there so he banged out a couple sets on the machine press.
Bumstead ends his workout with multiple sets on the pec deck machine. He did not specify the amount at the time. Once the workout is over, Bumstead reflects on how he is able to get better work in by stretching his shoulder.
“It’s amazing how loosening up my shoulder a bit, I’ve been getting some massages, needles, better warmups, stretching, has really allowed me to have less pain in my shoulder and engage my chest even further.”
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How To Get A Better Chest Day Pump
Tips for a Better Chest Day Pump
Almost all men who workout desire a wider chest. A broader and fuller chest can make you stand out of the crowd other than the fact that it adds a dash of masculinity to your personality.
A muscle pump is critical to the development of your muscles. The pump is when blood rushes to your working muscles and carries lactic acid and nutrients along with it. Developing your chest can be hard if you’re unable to recruit all your pectoral muscles during your workouts.
Pre-Exhaust Your Pecs
Most people start their chest workouts with the good old barbell bench press. While there is no denying the fact the bench press is a great exercise, performing an isolation exercise like the cable flyes can result in a better chest pump.
Performing the cable flyes at the beginning of your workouts will exhaust your pecs and you won’t have to lift as big weights as compared to what you would’ve to lift if you started off with the bench press.
Use a Pre-Workout Supplement
Pre-workout supplements can be incredibly effective in helping you get a pec pump during your workout. Pre-workout supplements have ingredients like nitric oxide, beta alanine, caffeine, beetroot extract, etc. which can help in achieving and amplifying muscles pumps.
Not only will the pre-workout supplement help you get a muscle-ripping pump but will also improve the quality of your workout by delaying fatigue, improving your focus and mind-muscle connection.
Add Isolation Exercises To The Mix
Compound (multi-joint) exercises like the bench or dumbbell presses are great at building muscle mass and strength. On the other hand, isolation (single-joint) exercises like pec deck fly, cables, chest machines are effective in getting you a better muscle pump and developing muscle conditioning.
Make sure you don’t rely too heavily on the isolation exercises as they might feel easier and quicker to perform. Maintain the right balance between compound and isolation movements to get the best of both worlds.
Increase Intensity and Change Rep Tempos
If you’ve been performing the 5 exercises of 3 set and 12 reps training routine and are not getting a muscle pump anymore, it’s time to spice things up. Pump your workout intensity by performing higher reps (15-20) to take your workouts to the next level.
Changing your rep tempos can also help in inducing better and nastier muscle pumps. An example of the rep tempos could be to slow down the negatives (eccentric movement) and fasten up the positive (concentric movement).
Use Advanced Training Techniques
Hitting a plateau can be one of the biggest factors for not getting a pump. Using advanced training techniques like the supersets, drop sets, intraset stretching, etc. can be an incredibly effective way of breaking through the overhead glass ceiling.
Try to incorporate at least one advanced training techniques in your workouts for getting a muscle-scorching pump. There are numerous training techniques to keep you entertained while ensuring muscle growth and development.
Which is your favorite chest exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Top 8 Tips for a Tip Top Chest for Beginners
Here are some tips on how to build a bigger chest!
If you are new to the gym it can be quite daunting, where do you even start? Well let’s start by looking at the chest muscle, how do you build a monster chest?
Well to really build muscle mass and induce muscle hypertrophy it is all about incorporating multi joint exercises into your chest routine.
The chest is best stimulated, and developed, when it is fully stretched and flexed and targeted through movements designed to maximize development.
For example, the upper chest is best stimulated from exercises done on a 30-45% incline bench, the middle chest is best stimulated from exercises done on a flat bench and the lower chest is best stimulated from exercises done on a 30-45% decline bench.
The exercises below will ensure that each part of your chest is targeted.
1. Wide Grip Flat Bench Press (barbell)
Lie back on a flat bench with feet firm on the floor.
Using a wide grip, with your palms facing forward and grip that is approx 3 inches away from shoulder width
Lift the bar from the rack and hold it straight over you with your arms locked.
The bar will be perpendicular to the torso and the floor
As you breathe in, come down slowly until you feel the bar on your middle chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.
2. Incline DB Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs.
Ensure that the palms of your hands will be facing each other.
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
3. Heavy Pec Deck
Sit on the machine with your back flat on the pad.
Take hold of the handles.
Your upper arms should be positioned parallel to the floor; adjust the machine accordingly
Push the handles together slowly as you squeeze your chest in the middle.
Breathe out during this part of the motion and hold the contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
4. Heavy Dips
For this exercise you will need access to parallel bars.
Get yourself into the starting position, hold your body at arms length above the bars.
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
Make sure you squeeze the chest at the top of the movement for a second.
5. Incline DB Flyes
Lie on an incline bench that is set to an incline angle of no more than 30 degrees
Holding the dumbbells in each hand extend your arms above you with a slight bend at the elbows.
Now rotate the wrists so that the palms of your hands are facing you
Slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands
6. Decline DB Bench Press
Position yourself into a decline bench press.
Once you are laying down, move the dumbbells in front of you at shoulder width.
Ensure the palms of your hands are facing away from you.
Bring down the weights slowly to your side as you breathe out and keep full control of the dumbbells at all times.
As you breathe out, push the dumbbells up using your pectoral muscles.
Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.
7. Bent Arm DB Pullover
Place a dumbbell standing up on a flat bench.
Then lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
Hips should be below the bench and legs bent with feet firmly on the floor, your head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms.
Both palms should be pressing against the underside of the dumbbell.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second
8. Cable crossover
Place the pulleys in a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you.
Your torso should have a small forward bend from the waist.
With a slight bend on your elbows, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest.
Then return your arms back to the starting position as you breathe out.
There you have it, these exercises will get all you beginners on the right road to building a rock solid chest!
So until next time, keep pumping!
Mehmet Edip is a fitness writer, actor, and model who has worked in the industry for over 8 years. He focuses on achieving his physique through an all natural plant-based diet and shares his insight via his workout & nutrition guides.
Pro Training: 6 Remedies For A Stubborn Upper Chest
Train Like A Pro.
You can’t have too much upper chest. One of the most impressive areas in bodybuilding, you want your chest swole and the muscle walls thick. By now you’ve probably done all the incline exercises and hit the peck deck on a masochistic level, and still, nothing.
What you don’t realize is that there’s a method to working smart, not hard, and even if you’re doing everything there’s a few little tricks of the trade that will you give you maximum reward for minimal sacrifice. That’ the type of math we like over here at Generation Iron.
Tip #1: Train supporting muscles
In the words of the great Jay Cutler, you’ve got to train the whole pec. Many builders get caught up training only the upper pec but in reality the pectoris is one big muscle. If you train the whole muscle, the whole muscle will grow, inadvertently getting the upper pecs big in the process.
Tip #2: Train on an incline
With tip #1 being said, it also helps to train on an incline. While you do have to train the whole muscle, it must be combined with specialized angles or exercises for the particular muscle you want to grow. It’s important to train incline while your fresh in order to move the most weight.
Tip #3: Do exercises in close succession
If you do two incline exercises, change the angle. Try a press from 45 degrees, and then another from 20 degrees. Do this in close succession to really break the muscle down for more solid gains.
Tip #4: Concentrate on the tension
When training to boost up a specific area, you want to concentrate on the tension of the exercise from beginning to end. Pro’s like Jay Cutler and Flex Lewis recommend concentrating on the upper pecs and feeling the tension throughout the whole movement. When the tension stops, that’s when you stop and begin the negative portion of the exercise. This increases TUT (time under tension) which increases muscle growth.
Tip #5: Negatives and forced reps
adding slow negatives and forced reps onto the end of a set is a small change that can make a big difference. On the last couple reps, try going back down to starting to position as slow as possible, adding that extra little bit of TUT at the end. If you’re feeling really froggy, try pushing out a couple of forced rep with a partner to really blow out your pecs.
Tip #6: Stretch
Your high school gym teacher was right. No, not about Abba being the best band of all time, but stretching will actually help with muscle growth. According to pro bodybuilder Gunter Schlierkamp, stretching your chest after a grueling workout creates an environment for it to grow.
Make it a point to try out these 6 tips next time you’re at the gym and tell us if they helped with those stubborn upper pecs. Which body parts do you need help training?
Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
How The Low Cable Fly Targets Your Chest For Real Growth
Increase pec strength and size with the low cable fly.
We’ve all have most likely done cable crossovers but have also probably overlooked the low cable fly. Those chest exercises performed on cable machines have the ability to increase our pec strength and size so we see better gains while offering nice resistance and increased time under tension.
While the cable crossover is performed from one plane of motion, the low cable fly is exactly how it sounds. Pulling from the ground up, this targets your chest in a different way and allows for a different plane of motion to take over to see effective growth.
Using cable machines can be worth your while in the gym and too often do we neglect using them. We often find ourselves consumed in free weights, as well as bodyweight exercises, and neglect those machines sitting idle all around us.
Structuring a training plan around using free weights as well as machines allows you the chance to see only the most effective growth for machines can provide stability and balance so you can tackle more weight. The low cable fly is the perfect exercise for you to see the most effective growth and gains while capitalizing on the cable pulley machine.
Let’s take a look at the low cable fly and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how best to perform it, you will be well on your way to tackling a great workout with no problem. Plus, once you see that increase in pec strength and size, you won’t remove this from your routine.
What Is The Low Cable Fly?
The low cable fly is a great exercise to target your chest and takes advantage of the cable machine while working with a different plane of motion. Similar to the traditional idea of cable fly exercise, this works by you pulling the weight from below, really challenging your muscles in a different way. A lower position as the starting point for this movement targets your upper and inner chest. Perfect for those of all experience levels, this can be done mid-routine as a circuit style exercise, or at the end for a last exercise pec punisher to really push those muscles to grow.
Muscles Worked
Given the nature of this movement, your chest is the primary muscle group targeted. What you will find here is that this exercise is great for working the upper and inner portions of your chest so you only see the most effective and worthwhile gains. Although your chest is the primary muscle group targeted, you will feel work done in your shoulders, biceps, and forearms, making this exercise a nice one for that upper body.
Benefits Of The Low Cable Fly
Let’s take a look at some of the benefits of the low cable fly. With this exercise in your routine you won’t be disappointed with the results and will certainly start to see those desired PRs. If overall chest development is your goal, then this exercise is absolutely for you and your routine.
Benefits of the low cable fly include:
Pec strength and size: A great machine-based exercise, this will work to target your pecs so they increase in strength and size (1).
Chest development: Working your pecs from a different plain of motion allows your upper and inner chest muscles to see great work done.
Fix muscle imbalances: By working with separate handles, you work each side of your pecs to avoid any muscle imbalances (2).
Plenty of variations: Changing it up will still target your chest without making you lose gains.
How To Perform It
Here are the steps for performing the low cable fly. With the right technique and approach to this exercise you won’t face unwanted pain or injury and will get after it to maximize muscle growth.
Set the cable machine to the lowest point and hook up your handle attachment.
Grab a handle with each hand and take a slight step forward, feeling a little tension on each handle.
With an engaged core, pull the handles to about mid-chest. Your elbows will be a bit bent and your palms will be facing up.
Pause at the top, really offering a squeeze before lowering back to the starting position.
Repeat for your desired number of sets and reps.
Low Cable Fly Alternative Exercises
While the low cable fly is a great exercise by itself, knowing some alternative exercises will help diversify and change up your workouts for more engagement and less boredom. Plus, challenging your muscles in a different way will work wonders as you seek only the best gains for yourself. The nice part about alternative exercises is that they will still target the desired muscle group just in a different way to create muscle confusion.
Here are some great low cable fly alternative exercises:
Best Exercises To Pair With
When looking to tackle a great chest day routine, looking to those exercises that will fatigue your pecs can be worthwhile. Along with the low cable fly, considering exercises that focus on all areas of your chest will benefit you greatly. Mixing in the bench press is a good idea for you can build up some serious muscle, but also look to exercises like chest dips and the floor press to add diversity. It never hurts to put push-ups in the mix.
Wrap Up
The low cable fly is a great exercise to pump your pecs so you can show your chest some love. As a great exercise and one worth doing, this will target your chest from below to give you a unique way of building muscle. With the right approach to the low cable fly, this can work wonders for your overall chest development today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Thomas, M.; et al. (2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. (source)
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
It’s Time You Ditch The Barbell Bench Press
Reasons to Give Up Bench Pressing
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Chest Dips Vs. Triceps Dips: What’s The Real Difference?
While both of these are dips, the approach is very much different.
Our chest and triceps have tons of exercises we can perform to see great growth, but the debate over chest dips vs. triceps dips is a real one. Both of these exercises will work to build muscle in each respective muscle group, but is one better to perform over the other for the mere fact that it makes more sense? Your chest and triceps are those two pushing muscles to take seriously. While each provides for functional and sport specific movements, for those of us bodybuilders, they only add to our already shredded and sculpted physique.
If both are dips, then aren’t they the same exercise? It’s a fair question, but the difference lies in the approach. Yes, these are both dip exercises, and yes, both muscle groups do get work done with each, however, the emphasis and sole focus of targeting each muscle is what matters. And with so many exercises out there, knowing which ones to use are perfect for seeing those gains you want most.
Let’s jump into this and see what the real difference is between chest dips vs. triceps dips. We all want the same goal and by working towards optimizing our gains with a host of different exercises, we can better get to the point where we are comfortable with our decision. At the end of the day, one must ask the question, is one of these better than the other?
Chest Dips
Chest dips are a nice alternative exercise to perform when looking to sub out the bench press, incline press, or decline press. How this exercise works is your body is vertical but you are leaning forward with your elbows flared out. Also, your feet should be behind your body. By doing this, you target the chest muscle.
The benefits of performing chest dips are that you have the chance to get an alternative exercise into your routine to substitute out a traditional press or some other variation. By taking away the weights, you get to use your bodyweight which will only add to your routine (1). You also build strength and size in your chest, and funny enough, your triceps as well, although the main emphasis is on your chest and developing this muscle.
Triceps Dips
Very similar to chest dips are triceps dips, although this time the emphasis is on building those triceps. A great exercise, this has many variations and can be performed on a dip machine, chair, bench, or some other stationary object that allows this movement. With proper form, you really work to target your triceps and build them up in a way other triceps exercises can’t (2). This exercise will see you more upright with your elbows tucked in, as opposed to chest dips where they are flared out. Also, your feet are below as opposed to behind your body.
The benefits you will see with triceps dips are a real increase in strength and size for your triceps muscle as it is really targeted when done correctly. It is also a versatile and convenient exercise to perform for as long as you have a machine, chair, bench, or some other stable object, you can perform them.
What’s The Difference?
The difference between both chest dips and triceps dips is the positioning and execution of each exercise. Chest dips will see you a little more forward, your elbows flared out and feet behind you. Triceps dips have you positioned more upright, elbows tucked and your feet under you. This forces the emphasis to shift from chest to triceps, so while both exercises technically work both muscles, the targeted muscle is what changes.
For what you will get out of chest dips, it may be wise to just stick with other chest exercises that will work better. Maintaining proper form and having to rely on the use of a dip machine may be a drawback considering there are other exercises that are easier to perform with less headache. On the other hand, triceps dips really target your triceps and can have a great effect on strength and size. This being a harder muscle group to work, having a solid go-to exercise to get great work done can be a game changer for all your goals.
As we try to find some resolution to the debate over chest dips vs. triceps dips, it safe to say that both will work to help you build muscle and reach your intended goals. However, triceps dips may be a better move given that they target your triceps in a unique way and allow you to build efficient muscle over what chest dips can do.
Best Supplements For Additional Growth
When we work out, having the right supplements can make or break our gains and by working to optimize nutrition and give ourselves the best when it comes to supplements, we can better see those results we want most. Three popular and worthwhile supplements to take are pre-workouts, BCAAs, and protein powders for this will allow you to hit all three phases of your workout being pre-, mid-, and post-workout. For those wanting to really increase strength and mass, consider taking creatine, mass gainers, and casein protein as these will get the job done.
Wrap Up
The debate over chest dips vs. triceps dips is an interesting one for both exercises can work for you in a big way. But at the end of the day having the right exercises are what matter most. Chest dips may be a nice alternative, but there are other exercises that will allow you to get way more out of a chest workout. On the other hand, triceps dips are a great exercise to target your triceps so you see real growth. Feel free to try both exercises, but at the end of the day, you may find the triceps dips are a better option in the dip debate.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Langton, B.; et al. (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
Coyne, J.; et al. (2015). “Reliability Of Pull Up & Dip Maximal Strength Tests”. (source)
How To Bench More Weight
Lift Heavier Weights Instantly
The bench press has been the benchmark for machoism for a long time. ‘How much do you bench?’ is one of the most common questions thrown around in the gyms by beefed-up bros trying to prove their superiority.
The bench press is a compound exercise and takes some time to get better at. If you’re gearing up for a contest or want to build a ripped chest on a schedule, this article will help you put a few extra pounds on your bench press.
Use Lifting Gear
Lifting accessories can be of great help in your workouts. Not only do they reduce the chances of injuries, but can also help you lift heavier weights. Lifting gear like wrist wraps, elbow supports should be a must in every serious weightlifter’s gym bag.
Modern weightlifting has seen the introduction of special bench press gear like the slingshot. Most people make the mistake of flaring out their elbows which can lead to a pec tear. Gym gear like slingshots can help eliminate this problem.
Perform Negative Reps
Negative reps are one of the best ways to increase your strength. You need a spotter to perform a negative rep. Make sure the spotter can handle the weights in case you fail a repetition.
Let’s say you have the target of lifting raw 200 lbs by the end of the month. Put on 200 lbs on the bar and ask the spotter to help you with the positive movement. Instruct the spotter to put in minimal help during the negative part. As you get stronger and feel more comfortable with the weights, eliminate the spotter on the negative and then the positive movement.
Ask for a Spot
Another way of getting stronger is to get a permanent spotter. Having someone to spot you gives you instant motivation and a confidence boost which can help you in lifting heavier weights.
If you don’t have someone to spot you at your gym, it is a good idea to sign up for personal training. Before you get yourself a personal trainer, read through this article. It will help you make a better decision.
Perform Heavy Isolation Exercises
Isolation exercises are a great primer for performing heavy compound exercises like the bench press. Isolation exercises allow you to have leverage by fixing a range of motion which can allow you to lift heavier weights.
You can lift heavier weights in isolation exercises as you don’t have to use your muscle stabilizers to balance the weights. Isolation exercises like the hammer strength chest press can help you in building strength which you can carry over to the bench press.
Fix Your Form
Many people fail to increase their bench press because they have the wrong form. Your form while performing the bench press has a big impact on how much weight you can lift. Following a powerlifter stance can help lift heavier weights.
Lie down on a flat bench with an arch in your back so only your shoulders and lower back are touching the bench. There should be enough space between your middle back and the bench that your hand could pass through it. Place your feet under your knees as doing this helps you in generating thoracic pressure.
How much do you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Build Thor Like Pecs with this Chest Workout
Thor Inspired Chest Workout
A wide chest has been the symbol of masculinity and strength since the beginning of time. It is no surprise superheroes have big pecs. A thick chest is what separates the boys from the superheroes.
If being a demi-god wasn’t enough, Thor has a perfectly crafted physique to put us mear mortals to shame. Although we can’t possibly turn into demi-gods, we can surely transform our bodies to look like them.
Chris Hemsworth’s pecs in the Thor movies are the result of countless hours spent in the gym. Thor’s pecs are close to perfect when it comes to size and definition. To build a chest like a demi-god’s, you need to have a balance of compound and isolation exercises in your workouts.
You don’t need to be the god of thunder to go through Thor’s chest workout, but you’ll have to put in all you’ve got. We’ll include advanced training techniques in the workout to completely annihilate your pecs.
Set 1 – Superset
Cable Crossovers – 3 Sets 15 Reps
Machine Chest Press – 3 Sets 15 Reps
We start the chest workout with a superset of isolation exercises to exhaust your pecs at the beginning of the workout. Most people start the workout with compound exercises and lift heavy weights.
While there is nothing wrong with lifting heavy at the beginning of the workout, it increases your possibility of getting an injury. Don’t just go through the motions in these exercises, pause and squeeze your pecs at the top of the movement.
Set 2 – Bench Press – 3 Sets 15-12-10 Reps
Seeing this exercise in this workout shouldn’t come to you as a surprise. The bench press is a compound exercise and is incredibly effective in adding size to your pecs. Most people make the mistake of going too heavy on this exercise.
Make sure you don’t bounce the barbell off of your chest and you shouldn’t lock out your elbows at the top of the movement. Doing so will help you in maintaining a constant tension on your chest.
Set 3 – Incline Dumbbell Press – 2 Sets 12 Reps Third Set Drop Set 15-12 Reps
The upper chest is one of the weakest muscle groups for most people. Incline dumbbell press on a 50-degree angle with help you in optimally targeting your upper pecs. Maintain a mind-muscle connection while performing this exercise.
The last set on this exercise will be a drop set. After completing 12 reps on the first two sets, perform 15 reps on the third set and then drop the weights and go into the fourth set for 12 reps or failure without taking a rest.
Set 4 – Decline Dumbbell Fly – 3 Sets 10 Reps
For an overall development of your pecs, you need to train it from all angles. The decline dumbbell flyes target your lower pecs and are a great exercise for helping you develop the separation between your abdominal and chest.
While performing this exercise, make sure your elbows are locked at an angle. While doing the flyes, the movement should happen at the shoulder joints and the elbows should remain locked.
Set 5 – Giant Set
Plate Chest Press – 3 Sets 10 Reps
Push-Ups – 3 Sets Failure
Dips – 3 Sets Failure
You’ll be ending this workout with a giant set. Just like a superset involves you performing two back-to-back exercises, a giant includes three continuous exercises. In these last three exercises, we’ll be focusing on contracting the muscles and leaving the gym with a muscle-ripping pump.
In the plate chest press, lie down on a flat bench and hold a weight plate between your hands with your arms extended. Lower the plate to the center of your chest and return to the starting position and contract your pecs.
Your pecs should be completely fried by now and you should have a hard time performing the push-ups and dips. If the bodyweight versions of these exercises are easy, feel free to add resistance by using weights.
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The Ultimate Chest Workout: Chest Exercises For Awesome Pecs
The Science of Chest Training Do you want to make your chest perfect? Look no more! This guide is going to give you briefly on it. Let’s enlighten first on some mistakes people usually do while exercising. There are two big mistakes people make in their chest workouts. Those mistakes are: Putting Focus on the […]
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