How to grow a proud pair of chesticles.
A lot of guys complain that their chest won’t grow.
Your chest can grow just like everything else if you train it with a little extra T.L.C.
If you suffer from a stubborn chest, heed these words to take your chest development to new heights.
I’ve been doing a super special chest routine for the past 2 months now. Within these 2 months I’ve seen the best chest gains i’ve ever experienced.
Today I will share that super special chest workout with you. Why? Because you’re awesome.
Command Your Chest to Grow with this Workout!
I kick off my chest workout with Barbell Shrugs and Face Pulls with a rope.
Performing 4 sets of heavy shrugs activates your traps, rhomboids and shoulder muscles.
Shrug with the bar behind your back and pinch your traps together during the rep. Really warm up the meat between your shoulders blades. Feel it contracting with each repetition.
I’ll start with an empty bar and work up to three 45-pound plates on each side for 6-8 reps.
Then do 3 sets of face pulls. High reps with a weight you can do for 15-20 reps.
Really squeeze your shoulders blades together. Keep your lats tight.
Imagine trying to touch your elbows together behind your back while keeping them out at shoulder height.
Impossible to do, but visualizing this will ensure maximum muscle contraction between the blades.
After your warm up you swill have a very strong base for your bench press.
I start my workout with 6 sets of bench press:
45 pounds (just an empty bar) – 20 reps
135 pounds – 12 reps
185 pounds – 8 reps
225 pounds – 3 reps
245 pounds – 1 rep
270 pounds (Max) – 1 rep
Always try to lift more weight than the previous workout. You want to keep increasing your strength. I take my time between heavy sets to make sure I’m focused and recovered from the previous set.
Wide Grip Bench Press
Next, I do 3 sets of wide grip bench press.
I can really feel these – The wideness opens my chest and i can feel my entire chest working to move the weight.
I lift each rep deliberately slow taking a full two seconds to lower the weight and another 2 seconds to push it back up.
135 pounds – 12 reps
155 pounds – 10 reps
175 pounds – 6 reps
Again, I increase the weight on my last set each workout.
Multi-Angle Incline Dumbbell Press
Pressing from various angles is key because it works all your chest muscle fibers.
Plus, everyone is different and will respond to exercises differently.
The multi angled dumbbell press ensures your hitting your chest at an angle that WILL make it grow.
I use the same weight for 8 sets of 8 reps total:
Bench at 60 degree angle – 2 sets
Bench at 45 degree angle – 2 sets
Bench at 30 degree angle – 2 sets
Bench at 15 degree angle – 2 sets
Pick a weight that is very challenging to complete 8 reps per set with.
Rest about a minute between sets.
Flap Your Wings and ‘Flye’!
Flyes are next. I typically do 1 or 2 fly variations each chest workout. Select one or two of the following and perform as described:
Dumbbell Flyes on flat bench or incline bench – 3 sets of 12 with 25-35 pound dumbbells seems to be the sweet spot for me.
Pec Deck Machine – I love the pec dec. It gives me a great stretch in my pecs and allows for the purest pectoral isolation of any exercise and focus HARD on muscle contraction.
I set the machine so I get the farthest stretch possible.
Side note – the Pec Deck is a great way to learn how to activate chest muscles because it takes the shoulders and elbows out of the equation.
Cable Flyes – I typically do sets of 20-25 reps with cable flyes. I set the pins high for the first few sets them move them down to chest level for the next few.
Step as far forward as you can when performing cable flyes. This keeps the most tension on the chest.(Just make sure the weight doesn’t hit the top of the machine.)
Perform 3 sets per exercise.
Chest Workout Frequency
I do this workout about 4-5 days apart. So about 6 times a month.
Sometimes if I feel like it, I will do a few feeder sets of high rep cable flyes the day after my chest workout to help recovering and build mind-muscle connection.
So if you have a weak chest and want to pump up your pecs, give this workout an 8 week trial. You’ll be glad you did.