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Chest workout like a pro, 6 steps program.
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This multi-angle drill will shock your chest into growing wider, stronger and thicker.
Pectoralis major and pectoralis minor are the known parts of the pecs. The pectoralis major is the most significant section, fan-shaped muscle that contains most of the chest surface. The muscle is responsible for flapping, pushing and raising movements. The pectoralis minor is considerably smaller and flatter, it lies under the pectoralis major and is fundamental to the functioning of the shoulder.
The entire upper body strength is in direct relation to pec muscle. They increase your ability to push things, and robust pecs also inspire you to stand tall to display off sculpted muscles.
Stimulate your pecs in ways they have not been done in the past to grow a large, thick chest. Performing three sets of ten barbell bench press at the commencement of the week and little else is never going to be sufficient to develop your chest.
If you desire to add chest size, tackle these six exercises that target your chest muscles from angles and through various rep ranges, to hit as many muscle fibers as possible. Do the movements as stated and prioritize proper form during the reps.
This workout begins with two movements done as straight sets. Work as heavy as you can without compromising good form. This will allow your chest muscles firing hard, y'all can then work them strenuously with the last four moves, these are divided into two supersets and develops the muscles workload while lessening exhaustion.
Close-Grip Bench Press
5 Sets x 10 Reps Rest: 60 sec (timed)
Lie back on a horizontal flat bench. Using a narrow grip (shoulder width), raise the bar from the frame and retain it straight over you with your arms locked.
As you inhale, come down gradually till you feel the bar on your middle chest.
After a second stay, push the bar back to the upper position as you exhale and push the bar utilizing your triceps muscles.
Secure your arms in the contracted position, stay for a second and then go down gradually again.
Repeat the steps for the prescribed number of repetitions.
Incline Dumbbell Bench Press
4 Sets X 12 Reps Rest: 30 sec (timed)
Recline back on an incline bench with a dumbbell per hand on your thighs. The palms of your hands facing each other.
Utilizing your thighs to help propel the dumbbells up, lift the dumbbells one after the other so that you can maintain them at shoulder width.
Once you have the dumbbells, lift to shoulder width, pivot your wrists so that the palms of your hands are facing away from yourself.
Preserve full control over the dumbbells at all times. Next, exhale and press the dumbbells up with your chest.
Secure your arms at the top, stay for a second, then gradually begin to lower the weight.
Duplicate the movement for the prescribed number of repetitions.
When finish, put the dumbbells back on your thighs and then on the floor.
Standing Cable Flye
3 Sets X 15 Reps Rest: 30 sec (timed)
Set the pulleys on a high position (over your head), choose the resistance to be applied and grip the pulleys in each hand.
Move forward in front of an ideal straight line within both pulleys while pulling your arms collectively in front of you. Your thorax should have a small forward arch from the waistband.
With a small curve on your elbows, stretch your arms to the side (straight out at both sides) in a broad arc till you sense a stretch on your chest, all while you inhale fresh air.
Return your arms to the initial position as you exhale. Be sure to apply the same arc of motion used to drop the weights.
Stay for a second at the beginning position and replicate the movement for the ordered amount of repetitions.
Reverse Dumbbell Flyes
4 Sets X 12 Reps Rest: 60 sec (timed)
Lay yourself on an incline bench with the chest and stomach hugging against the incline. Hold the dumbbells in both hands with the palms fronting each other (neutral grip).
Stretch the arms in front of you so that they are vertical to the angle of the bench. The legs should be stable while applying tension with the ball of your toes.
Slightly flex the elbows, move the weights out and away from each other (to the side) in an arc movement while breathing out.
The arms should be raised until they are horizontally positioned to the floor.
Feel the contraction and gradually drop the weights back down to the original position while breathing in.
Duplicate for the suggested number of repetitions.
In conclusion, I can hear you "ahhh this ain't nothing new" but trust me this old school Chest Workout is not for the beginner and has been tested time and time by the most notorious athlete in the world. If performed with the correct form it the results will leave you speechless.