BE MORE INNOVATIVE

Dumbbell flyes are one of the best moves for isolating your pecs to get a big chest. But you can’t do them too often because they can expose your shoulder joint to a lot of wear and tear. So try this gym ball drill from coach Chad Waterbury to add volume safely to your chest training.

KEY MOVE GYM BALL PEC SQUEEZE

Do this drill six days in a row, taking day seven off. Stand tall, holding a gym ball between your elbows with your upper arms parallel to the floor. Squeeze the ball, as if you were using a pec deck, for 20sec, then rest for 60sec. Do this five times. Every two days increase the squeeze time by 5sec. After three weeks you’ll be doing 60sec squeezes with a bigger and stronger chest.