there's nothing like the feeling of getting a full pump in your muscles
during a workout but the pump will also help you grow by forcing blood into the
muscle and firing up more muscle fibers
this video shows how to get better results from your chest workout by
keeping blood in the muscle for longer maximizing time under tension to
activate more muscle fibers filling the whole chest with as much blood as
possible then squeezing to keep it there
so let's get started with pec deck fly three sets of eight going heavy as
possible peak activation of the muscle fibers is at the top of the movement
so squeeze at the end of every rep on the last rep squeeze and hold forcing
even more blood into the muscle then a drop set a little bit lighter and eight
more reps focus on time under tension pumping blood into the muscle hold again
for three seconds on the final rep release the weight and squeeze keeping
that pump for as long as possible
drop the weight again and carry on until failure
now really feel the pump by squeezing the chest keeping that blood in the
muscle next dumbbell flat bench press
shoulder blades together take the weight down and back keep your elbows out to
force your pecs to do the work three sets ten to twelve reps slow steady
movements to keep the chest full of blood feeling that pump and squeeze
now it's an incline machine press four sets of eight to ten reps
the incline puts the effort on to the upper pecs to help create that full
round chest so you're going to hold at the top of the movement
just when the muscle is at maximum effort
holding the blood in the muscle firing up those fibers in the upper chest
on to decline now hitting the lower part of the chest with a decline barbell
bench press three sets of twelve to fifteen
slow and steady here keep the muscle under tension the whole time
and then squeeze
finally let's keep that pump going right through to the end of the workout by
super setting two cable exercises with no rest in between
starting low-to-high palms facing up bring your arms up and across your body
using the constant resistance of the cables to keep the muscle under tension
chest fibers firing up the whole time
then change it around going high too low
two sets of 15 reps each on the Flies
again keep the muscle pumped with the stretch at the top squeeze and hold at
the bottom
pushing through right to the ml remember maximum gains are achieved when all the
fibers are firing up muscle full of blood
this workout is part of fit media's official aesthetic chest eBook a
complete 10-week plan with workouts and advice and we're so proud of it we want
you to have a free sample so you can check it out for yourself
just click the link thanks for watching