The thing with pecs is that they need special attention to get bigger. A big chest eventually appears as the by-product of general strength, but only sometimes and rarely by accident. Soft, weak humans enter, sculpted Apollos leave, but how? Food was whittled down to green veg, lean protein steamed chicken, oily fish, that sort of thing , three litres of water of day, black coffee and a fistful of supplements literally - my daily tablet intake is 1x vitamin D, 4x omega fish oil, 4x zinc, 2x blood sugar control, 3x magnesium and 1x multivit.
Then there was the training, three times a week at Embody. For the first week it was bloody hell. One time, I nearly cried. But after about seven days there was a shift. Most of the evil had been purged from my body and I could do things like walk up curbs without making an involuntary noise.
I felt lighter on my feet, my recovery time dropped from days to hours to minutes. I even hated Tom fractionally less. Instead of measurements like grams and ounces, they use hands. I'm allowed a palm-sized puck of lean protein, finger size of "good" fat like coconut butter to cook it in and as many green vegetables as I like apart from the ones with flavour, like peas, obviously.
For a snack I get a finger's worth of almonds, and after my first four weeks I eat a cupped handful's worth of good carbs, like quinoa or brown rice, to re-feed my muscles with glycogen.
It's not delicious, but it is effectual. My body fat's dropped from Now the shock's over, Tom tells me I'll be adding a cardio session to fill my lunch hour on Tuesday and Thursday, which I'm not particularly thrilled about, but I'll report back in due course. Wish me luck. Why to do it: Few bodybuilders seem to take advantage of the one chest exercise we all started out doing — push-ups — mainly because once you get some decent chest strength , you can bust out reps without breaking a sweat.
What to do: As soon as you finish the last set of your last exercise for chest, find a flat bench. Get into a push-up position with your feet up on the bench and your hands on the floor.
Pump out as many reps as you can to failure to blast your upper pecs, then immediately drop your feet to the floor and go to failure on standard push-ups to torch the middle pecs. After that, immediately assume a push-up position with your hands on the bench and your feet on the floor. Shocking a bodypart into growing can be as easy as adding new exercises to the mix.
One-Arm Dumbbell Flye The same basic form as two-arm flyes, only with a non-working hand holding onto the bench to help with balance. Cable flyes and crossovers can also be done one arm at a time.
One-Arm Machine Press Whether on a Cybex or Hammer Strength machine, doing presses one side at a time will help minimize chest imbalances. Exercise Ball Presses and Flyes Doing your presses and flyes on a ball engages the core to a greater extent, but it can also provide a temporary shake-up for your pecs. Barbell Pullover Most people do pullovers with a dumbbell, which is fine. But using a barbell on occasion with a shoulder-width grip will hit the pecs from a slightly different angle.
Clap Push-Up Power moves are great to include in your routine in moderation for busting through plateaus. Get in a press-up position, with your hands shoulder-width apart and back straight.
Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.
While standing, place your hand behind you and push into your lower back. Pull your shoulders back and push your chest out. Return to the start position. Lie back on a bench set to a degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended.
This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement. Hold a dumbbell in each hand and lie on an incline bench.
Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.
Grab the bars of a dip station with your palms facing inward and your arms straight. But even great bench press technique alone won't build the kind of pecs that rival the like of top professional bodybuilders. In fact, many of the top bench pressers in the world would likely say their monster chests came from everything else they did on bench day. That's right, the assistance exercises you choose will be your defining factor on adding the size you have been looking for.
With all of this in mind, let's dive into some key success factors. If you have been struggling to add critical mass and definition to your chest, it is because you've probably been overlooking some very important things. The anatomical shape of your pecs and its fiber's line of pull dictate how your pecs will develop, and that is genetically decided. The chest muscles are best stimulated by hitting numerous angles. While the fibers originate from the collar bone, sternum, and your first six ribs, due to the single insertion point on the Humerus upper arm , the muscles' line of pull changes as you move your arm upward from waist to overhead.
But interestingly enough, the angle doesn't change much at the sternum and rib portions of the pecs. In other words, the line of pull stays relatively the same in those areas. That means that while the intent may be to hit the lower pecs, or increase the size of the valley between your pecs, no single exercise can truly do that. This has been confirmed by electromyography studies EMG that have examined various angles and exercises.
However, as you do change your arm position from below parallel to the ground to above your head, the upper pectoral activation changes as well as your entire pectoralis muscle. This means you need to build your pecs through angle variation, and that decline press and its variations may not officially target the lower pecs, but they will help build overall size to the entire pectoralis.
For those who insist they need help building lower or inner pecs, you will… If you build a bigger, thicker chest overall. And you do that by making sure you isolate various movements. Isolated Standing Cable Flyes —The modified more upright and arms position of the cable cross is one of, if not the, best exercises to increase overall chest mass.
While the weight used is not very much, the range of motion is extreme, and with regular training, there is not an exercise that works more pectoral fibers.
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