Happy #internationalchestday bros. I hope you’re out celebrating by putting in some serious work on your chesticles. May you find that every single bench is available, without any wait whatsoever.
I think most of us can agree that from the time we first started picking up heavy objects for fun(?) chest day was one of the biggest highlights of the week. I’m not even sure why that is, to be honest.
It’s not like the chest is a massive body part compared to the back or the legs? But regardless, us bros love our chest day.
Because of that I’m a loving bro, and I want you to get as jacked as possible, I’m here to take your chest day to the next level.
You see, most dudes unfortunately screw up chest day in one way or another. Which just plain sucks. Building up a badass chest can have a dramatic impact on your physique, and if you’re fucking up your chest day you’re fucking up your chance to make an impression on all those weak ass pansies you run into.
Those days are long gone though. Here are 3 chest training tricks to take you to the next level.
- Pre-exhaust training.
I’ve written a bit about pre-exhaustion training before, but I’ll hit you with a brief primer because you’re too lazy to click over.
Pre-exhaust training is doing an isolation exercise prior to doing a big compound lift that focuses on the same body part. This works so well because you accumulate more fatigue in the muscle, forcing a bigger muscle like the pecs to work harder and recruit more muscle fibers.
All of which means more growth. One of my favorite ways to use pre-exhaustion for chest training is by knocking out 2 extended sets of dumbbell incline flyes. This way I get a bit more emphasis on the upper pecs, which I’ll talk about in a minute, and my chest is already fatigued before I move on to the main pressing work.
- Not doing enough incline.
I love flat bench just as much as the next bro, but when comes to building a great looking chest you need to recognize the importance of the upper head of the pecs. The upper portion of the pecs are what people really notice. They show out when you wear that v-neck, and they fill out your shirt.
Building up the upper head of your pecs all comes down to doing more incline in your chest workouts. Specifically dumbbell incline, so you get more range of motion.
By spending a few weeks where you make dumbbell incline the main pressing movement instead of flat bench, your upper pecs will grow as a result. Thanks to that growth, you’ll notice that you fill out more shirts and your chest should have a broader look to it.
- Play with hand positioning.
In the video above you can see me knocking out dumbbell incline, and turning my pinkies in as I press the weight. This is by far and away one of my favorite chest training tricks, and one that I think can be a game changer for you.
By turning the pinkies in, you get more contraction of the fibers in your chest. Thanks to more contraction, your chest feels like it’s going to cramp up, and you wind up growing more.
This all works because one of the main functions of the pecs is to help bring your arms together. By both pressing, and training that adduction element you absolutely nail the fibers of the pecs.
Give these tips a try in your next chest day, bro’s. I think you’ll enjoy them.