Chest training is like a religion in most gyms. Monday's are dubbed “Bench Press Mondays” because that's when most people do their chest training.My good friend and mentor, Ken Turchek, taught me some amazing tricks for building my pecs. While it is a slow process (what in bodybuilding isn't), it works. I see changes all the time as I look in the mirror. In today's Monday Madness I am going to share my favourite chest training techniques with you and even give you a sample chest training workout at the end.
Chest Training is All About the Squeeze
This is something that is often overlooked when doing chest training. People tend to not use the complete range of motion while doing chest training. They also move a little too quickly. They tend to not squeeze the chest muscles at all. Chest training is all about the squeeze. This technique has resulted in the largest change in my body ever.
The next time you do a flat barbell bench press concentrate on feeling your chest muscles. Bring the bar down very slowly and then explode to the top. When you hit the top squeeze the muscle. Act as though you want to push your hands together, but don't actually move your hands. This will result in a large contraction of the pectoral muscles. Do thisreligiously on every single repetition. The first thing you will notice is the amazing pump you get. The other thing you will notice is that you can't lift for as many repetitions. This is because you are now working your pectoral muscles with much more intensity.
One of my favourite exercises is the Hammer Strength Incline machine. I do it one arm at a time. I squeeze hard at the top of the movement. I find that the contractions I get really hit the muscle hard.
Chest Training Should Happen From Many Angles
Chest training offers you the ability to work from various angles. Most people will tell you to do flat bench presses as well as incline bench presses, but they ignore the decline presses. Not only do I believe that you should include the decline presses, I think you should start your chest training with that angle. It really works to tire out your chest.
Incline presses are a great way to build your upper pectorals. Try changing the severity of the angle. You will feel the muscle differently depending upon the angle itself. A small difference in the angle will really change how the exercise feels.
Don't Ignore Flyes With Chest Training
Pec Dec flyes and Dumbbell flyes should definitely be part of your chest training routine. As mentioned above, make sure to squeeze your pecs hard during these flyes. One variation to try with Pec Dec flyes is to have a partner cause resistance on the negative portion of the movement. This will help you by working your pecs in both directions.
Try This Intense Workout
In the chest training workout that follows take the final set to complete muscular failure. If it takes 10 reps to fail on the Flat DB Bench Press so be it. Just make sure you take that final set to failure.
| Exercise | Sets/Repetitions |
| Decline Bench Press | 3 sets of 8 to 10 repetitions |
| Flat DB Bench Press | 4 sets of 4 to 6 repetitions |
| Incline BB Bench Press | 3 sets of 4 to 6 repetitions |
| Pec Dec Flyes | 4 sets of 8 to 10 repetitions |
| Cable Crossovers | 4 sets of 6 to 8 repetitions |
Push hard on every set, but remember to take that final set to failure. Get that squeeze on every single repetition. Take 1 minute rest between sets. By doing this you are going to have one very intense chest training session.
