the only three chest exercises you need dips for muscle tension push-ups for pumped pecs
flies for bodybuilding gains learn how to combine calisthenics and weights for chest gains
but first which is your favorite chest exercise don't be shy drop a comment if you're not taking
dips seriously we need to talk muscles targeted include the pecs shoulders and triceps dips
are to the upper body what squats are for the legs the simplicity of dips is what makes them
shine using around 90 degrees range of motion is the best method for weighted dips our rear
delts should be lower than elbows at the bottom a protracted and depressed scapula works wonders
when going heavy when dipping keep your shoulders packed down and the abs engaged having your torso
angled forward is recommended for emphasizing the chest looking down and remaining hollow
further loads the pecs with dips don't forget to lock out the top for full range
control means everything for dips squeeze the plate between your legs this tip is pure gold
i wish everyone did this from day one controlling the weight keeps the center of mass under our base
of support remain diligent with control and tempo bracing will automatically equal correct technique
but why are parallel bars the priority a stable surface allows you to push higher absolute loads
the result is massive mechanical tension on our upper body another advantage is accessibility bars
can be found in all good gyms and calisthenics parts weighted dips have played a key role in my
physique the better that i've gotten at weighted dips the better that my chest looks besides
dipping with weight makes you feel like a badass plates dangling brings out a primal aggression
every single time dips come in all shapes and sizes there's an option to suit all body types and
training goals by rotating variations the dip will continue growing your pecs for years to come real
quick like the video to support fitness faqs so we can make those juicy algorithm gains push-ups
deserve more respect some people scoff at this exercise too easy they say i disagree weighted
push-ups are the truth the secret is using a dip belt the added resistance invigorates intensity
it's nice to feel challenged by push-ups like our beginner days progressing weight offers unlimited
chest gains don't forget to squeeze your abs and glutes keeping stiff like a plank belt loading is
a luxury our scapula is free to move through full range the weight remains secure thanks to the belt
no balancing or partner required elevation is essential for going deep without impediment i've
been using weighted push-ups with pleasure for many years if bodyweight bodybuilding is your goal
push-ups are a worthy bench-press substitute for chest growth push-ups are one of the best
stimulus to fatigue exercises push-ups are best included as a secondary pressing exercise for
moderate rep ranges with moderate weight the 8 to 15 rep range works best this level of intensity is
great for hypertrophy and keeps technique in check ring push-ups plus weights are an excellent combo
thanks to the instability we can be challenged without needing a ton of weight take advantage of
the endless possibilities of exercise variation and keep things fun closed-chain horizontal
pressing can now be progressed indefinitely with weights yay chest flies are ideal for isolation
these can be done with weights or body weight proper form is critical for feeling the pecs
and avoiding shoulder pain keep a natural lumbar arch and retract your scapula
flying with the elbows below shoulders is optimal isolation is not the time for ego lifting
you have to feel the chest working the mind muscle connection will elevate your muscle growth do this
practically with mindful tempo and technique slow down the negative and use your deepest
safe stretch complete the rep by squeezing together at the top contracting pecs with
extra effort i believe intent is underused for isolation the person training with purpose will
surpass someone simply going through the motions if you want a bigger upper chest train incline
to target clavicular pecs i enjoy chest flies because they build strength at length expect to
gain resilient connective tissues and joints like you guys most of my day is spent behind a computer
hunched in kyphosis not only do flies grow a bigger chest they strengthen synergist muscles on
the back for better posture chest flies are best used as a finisher at the end of a push workout
doing both compounds and isolation is the recipe for a massive chest simple that's it for today
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