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Pec Popping Workout + 4 Tips for Better Pecs

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#BehindTheMuscle

There is a saying that to achieve something you have never achieved before, you must do something you’ve never done before. And, while this expression is often used in business, I think the concept is applicable to all aspects of life including fitness.

By virtue of reading this blog, I assume you have a desire to improve your chest and to you I say, be prepared to do things you’ve never done before to achieve your objective. Over the course of this post, I will endeavor to challenge your thinking so that you might see your chest training differently.

With that said, here are my tips for getting your pecs to pop!

Chest workout from NOW

Tip 1: Skip the barbell bench press – When you think about chest training, typically the very first exercise that comes to mind is the standard barbell bench press. If it were possible to develop a great chest solely from this movement, every single teen athlete would look like an action figure! Why, because the bench press is seen as the ultimate test of strength and manliness.

I can still vividly remember groups of guys in high school and college huddled around the bench press for what seemed like hours. And, depending upon where you are in the country, you might still see this scene play out right before your eyes in your local gym or fitness center.

In many respects, the bench press is the first movement that most people learn, and it’s often the one that causes the most muscle imbalances and shoulder injuries in the entire gym.

In truth, the barbell bench press is a great fundamental movement, but developing a great chest requires more.

Tip 2: Use angles – The chest should be trained as if it were three distinct parts—upper, middle and lower—and from as many angles as possible. To achieve this objective, it’s important that you use a variety of movements and equipment, including machines, cables, dumbbells and the barbell.

Using benches set at different incline and decline levels will also provide a great deal of variety and muscle confusion.

Tip 3: Target underdeveloped muscles first – A core principle of my FitBodiez Weak Point Training system is to target underdeveloped muscle groups first in the workout. Instead of starting a chest workout with the flat bench press, why not start with an incline press or flye movement?  This change will allow you to engage different muscles (e.g., upper chest) earlier in the workout and overtime will help you address muscle imbalances.

Tip 4: Engage the muscle – Unless you are a power lifter or cross fitter, your objective with resistance training should be to build muscle and NOT to move weight. Form is one of the most important aspects of resistance training. Proper form allows you to effectively train the targeted muscle while minimizing the involvement of ancillary or secondary muscles. For example, when performing a press, the shoulders and core stabilizers are engaged but should not be responsible for controlling the weight’s movement. If you find that “cheating” is the only way to move the weight, lighten the load.

Be sure to consume 30 – 50 grams of whey protein isolate post-workout! Isopure Zero Carb powder packs 50 grams (per 2-scoop serving) of 100% pure whey protein isolate, without the carbs.

Sample FitBodiez Chest Workout

With the aforementioned tips in mind, I have prepared this sample workout for you to try. When performing these movements, rotate your shoulders back and stick your chest out.

pushup

Warm-up: 5-10 minutes of foam rolling

  • Foam rolling the chest will breakup muscle knots and allow for better blood flow and growth

Incline dumbbell press: 4 sets 10-12 reps

  • Set the bench at a 50-55 degree angle if you typically use a 45 degree angle

Incline dumbbell flye: 4 sets 10-12 reps

  • Set the bench at a 40 degree angle

Flat dumbbell press: 4 sets 10-12 reps

  • When performing this movement your hands/dumbbells go up and down and not inward when your arms are fully extended

Machine cable flyes: 3 sets 15-20 reps

  • When performing this movement your hands should be just below the chin at the top of the movement

Decline barbell press: 3 sets 10-12 reps

  • When performing this movement your hands/dumbbells go up and down and not inward when your arms are fully extended

Pushups: 3 sets until failure

  • If you are advanced, place your feet on a bench, otherwise perform a normal pushup flat on the ground

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