when I train chest, usually 40 minutes max and I've done so doing a
lot of volume focusing on every single rep, it's not about the weight, just
keeping the intensity. doing cables first just allow them to activate the chest
muscle a bit more, four sets start light with the first one and bring up the
weight gradually. once I've pre- exhausted the chest, a lot of the other
workouts I do with it just focuses and just really hits the chest a lot more
I mostly do dumbbells, bars restrict movement I don't necessarily go super heavy
but again focusing on intensity
it was an incline bench I usually like to keep my arm at a slight angle so
rather than all the way out I find that it's less pressure on my delts again
going all the way to the top not necessarily locking out the elbows at
the top, just making sure by keeping it an angle to get that good squeeze so
as you can see as I do that see my chest squeeze. by doing drop sets supersets it
just keeps that momentum going. and there's a superset with close with
presses I like to use dumbbells
holding dumbbells together going all the way up and squeezing the dumbbells
together all the way throughout the movement
you don't necessarily have to worry about the chest, cuz if you squeeze your
arms the dumbbells together the chest automatically contracts, it's really
effective on your chest especially upper chest so I'm squeezing
the dumbbell as hard as I can and that automatically contracts your chest
muscle
i mostly focus on the incline presses just to bring up upper chest.
with the wide dips I always watch my tempo so it's usually
about two down, to one or two up, wide dips never narrow
just focusing on every single rep so controlling the movement down up always
making sure focus on your chest and then we super set that with flat bench
almost like a chest press with dumbbells but squeezing at the top of the movement
I always find that squeezing out the top and squeezing the dumbbells together
again allows you to really contract the chest muscles even more so when you come
up squeeze, touch dumbbells together if you work on my chest you can see the
contraction twisting your pinkies together to touch so both ends touches
together and you squeeze making sure again you're focusing on the chest and
contracting that chest every single rep
it's not about - I can't repeat this enough - about the way it's about the
actual muscle you're working
when you have a t-shirt on it looks good that's why a lot of people would have a
big chest
it's just like everything else if you put a lot of effort into it you should
be able to achieve it
the finish is press ops , aim for 30. the aim is to try and do 30 you might start-stop
that's fine keep going to do the 4:30
it's about making sure that the muscles right even if you're fatigued that
you're still working that muscle. it's a challenge but I like to push myself that
little bit more. I like having a big chest but then I want big shoulders and
having a big chest shrinks my shoulders, and I'm not complaining I love having a big
chest so all in all yeah pretty happy. I hope you enjoyed the chest workout guys
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