Here is how to grow your chest efficiently for maximum growth. In this video we show you which exercise to hit to grow upper, middle, and lower chest.
If you train in a big commercial gym, you’ve probably noticed Monday is National Bench Day. Everyone seems to be training their chest which makes it hard to find an open bench. These lifts will help you work around that and leave everyone in the gym wondering what you’re doing.
Top 3 Chest Building Mistakes
Training your chest muscles 4x/week using pro bodybuilders routines is wasting your time. Especially if you’re trying to grow a bigger chest. A lot of times, there lifts are not meant to grow your chest the most effective way possible too.
You also need to eat big to be big. So make sure your diet/macros fit your goals for growth and stack up on the proper supplements to get there faster.
Isolating Your Chest. Although your chest has to 2 main heads, it’s 1 muscle and contracts as a whole. You can’t isolate your upper or lower chest. You can only emphasize it.
Here’s How to Build a Bigger Chest with The Perfect Chest Workout:
Workout starts at (0:20)
1. incline single arm dumbbell press- 4 sets 10-12 reps
2. underhand cable crossover- 4 Sets of 10-12 (0:36)
3. overhead chest pull – 4 sets 6-8 reps (0:48)
4. single arm dumbbell crossovers 4 sets 8-10 reps (1:06)
5. single arm cable push downs – 4 sets of 15-20 Reps (1:15)
Extras – Land Mine Chest Press – 1 Set to failure (1:35)
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