Have your chest workouts stopped working? There might be a reason behind it. Most people don’t consider changing up their chest workout routine, that can make their intensity-boosting techniques, workout volume, frequency, forced reps and drop-sets worthless. Here are some overlooked techniques that can help you get back on track with building your chest muscles, as you desire.
The Barbell Bench Press Is Not the Answer to a Chiseled Chest
If you want to build up your pecs, it is quite normal to start your chest workout routine on the bench, but it can result in a training plateau, thus decreasing the value of your exercise with time. This concept is known as diminishing value. To avoid that, changing up your routine is essential.
- Introduce variety into your workouts, through dumbbells, working each side separately, to make you pecs work hard, through different ranges of motions.
- You can also indulge in flat benches that have the added benefit of enhanced energy levels. So if you feel yourself tiring, stimulate your muscle building by doing incline presses with 225 pounds.
Increase the Volume of Bench Angles Reps
If you are like most bodybuilders, you concentrate most on limiting your incline/decline/flat benches during chest training. Take a closer look at the adjustable decline bench or adjustable bench, which can be used effectively by pairing the workout with dumbbells or a Smith training machine. If you want to maximize your chest size, don’t limit yourself to just those three angles and keep switching up your routine to maximize gains and to avoid the diminishing exercise value. Achieve ultimate muscular development by trying out various chest angles.
Enhance Your Front-Delt Strength
Building massive pecs is not an easy task, but one thing that can help is your delts. Check them constantly, especially your front heads, as they are the focus during chest presses and incline movement. If your delts are weak, your chest workout will suffer as a whole.
- Don’t forget the importance of a good shoulder workout. Try doing front-delt oriented overhead shoulder presses.
- Arnold presses and barbell presses induces you to bring the bar in front of your head and can be a good option to explore.
- Moreover, during the first round of rotation, try single-joint front-delt moves. This means that you will also have to take good care of positioning your shoulders training.
- Make sure that your chest training and delt workouts at least two days apart. If you are keen on working them on a single day, start with the larger muscle group, i.e. the chest.
Up and Down Presses: Go All The Way
- If you are guilty of pressing a bar to its full extension, only to lower it halfway through, you are not taking advantage of your chest workout.
- Limiting your range of motion can limit your chest growth and when you are shortchanging the bottom part of your rep, you will be forced to start limiting your movements.
- The best way to deal with that dilemma is to do partial repetitive training instead of full-scale training, when you are aiming for gaining chest mass.
Strength Training Can Effect Chest Workouts
Strength training can help you a lot, and if you are aiming to increase your chest mass, the strength of your backside and triceps is crucial. Front delts are not the only muscles holding you back from achieving a glorious, Spartacus-worthy chest. Triceps can also be the deciding factor between a win and a loss. Triceps are a rare-limiting factor in chest training, because the elbows are extended during every multi-joint press.
- This primary joint must be strong to support the intense workouts and each variation of bench press that you want to attempt. Try heavy-duty arm training, such as machine dips, dips and loser grip bench presses.
- Moreover, double your arm reps during your splits.
- Another thing, which is neglected by many body builders, is their backside. If you don’t pay equal attention to it, you will face a danger of an imbalanced posture.
- In addition to that, a heavy chest can pull your shoulders forward, giving you a slouched back and a hunched-back appearance. Not a good look! Concentrate on your backside muscles to sport a balanced physique.
- Changing just your grip on the barbell can also have a monumental effect on the overall effectiveness of your chest workout routine.
- Consider repositioning our hands. Place them close to work your inner pecs and set them far apart to target the outer side of your pecs as well as your shoulders. Remember, each position yields a different results and a simple modification in hand movement can be a greet help in enhancing your chest development.
These are some of the underrate tips that can help you achieve your desired chest shape and size and if your current workouts are not working for you, try some of the above mentioned tips to identify what works for you. Remember, everybody is different and only you know the limits to your body. Customize your workouts and design a chest training routine that works best for you.
Note: Along with chest training, check our gynectrol review, if you have male breast problems.