Jonathan Wilhoite Blog: Chest Training Tips For Bigger Muscles

Friday, August 26, 2016

Chest Training Tips For Bigger Muscles

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Chest training exercises are the way to go and in ways that you’d least expect to let you get those well carved chest muscles.

Chest training exercises need focus

Sometimes it takes some well-earned fitness knowledge and body mechanics to understand how you could start attacking your chest muscles and maximize the effects in the shortest time possible.

Mind you, it’s not about the number repetitions nor the intensity of the workouts, but by the way you strategize and target the right muscle groups for your chest muscles.

Open your chest by retracting your shoulders

Doing the bench press seems like a fairly simple process. How difficult can it be to pump the iron by lowering it to your chest and pushing it back up, but as mentioned earlier, there are ways to ensure that you are properly doing it to enhance the results.

Have you considered checking the position of your shoulder blades for your bench press exercise? As you lower the barbell, retract both shoulder blades to open up the chest. It is usually characterized by a slight exaggeration of the thoracic spine that make your chest expand. This movement recruits the lats and even help you to perform the press safer.

Utilize several bench angles

Angles are critical when doing the press. One of the main benefits of the incline press in addition to the flat bench press is that you are aiming for the thorough pecs development.

This concept is similar to the intermediate bench press then halfway through the routine you shift to a flat and incline press that gives you an overall upper body and core muscle workout.

All you need to do is to start with a flat bench, followed by a second set by moving it up a notch, then higher every set until you end up to the normal incline position.

Remember that the steeper you go, the higher it moves up to the chest muscle network.

Consider your liftoff and lockout

Always remember from where you started off so that you’ll know what to do in order to lower your range of motion.

Start building strength from the bottom by adapting the paused bench presses, also called the dead benches. Allow the bar to settle on the safety latches in a power rack just lightly off your chest for 2 seconds before you power out.

Make sure that the bar settles at the safety latches between each rep to be able to develop strength from the bottom of each rep.

Building at the top

Use bench press boards or adjust the safety latches in the power rack, then train over a smaller portion of the range of motion.

You can add more weight for full-range reps to allow for an ascending strength curve.

Building along the natural strength curve

For this, use bands or chains with the bench to create additional resistance when you push the weight away from your chest. This allows for developing your ascending strength curve.

Stress the triceps

Apply a bit more aggressive approach to your triceps. Incorporate weighted dips, machine dips, weighted bench dips and closed-grip bench presses. Strength gains call for lower reps while close grip benches allow you to take in more advanced techniques.

Also do more tricep pushdowns if you feel you need to do more.

Follow a consistent bench program

Build bigger chests with substantial strength training, so make sure you follow the same bench program consistently.

Also, diet and rest are also crucial at this state of muscle development so make sure you have the right food and adequate rest for your muscles to recover and grow.

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