Shock your chest into growing bigger, stronger and wider with this multi-angle workout
To grow a big, wide chest you need to challenge your pecs in ways they have not been challenged before. Which is why doing three sets of ten barbell bench press every Monday and little else is never going to be enough to build impressive pecs. So if you’re struggling to add chest size, try this six-move session that targets your chest muscles from a variety of angles and through different rep ranges to hit as many muscle fibres as possible. Do the moves in order, and prioritise proper form throughout.
1 Close-grip bench press
Why A narrow grip keeps your form strict to work your chest harder. How Lie on a flat bench holding a barbell with a shoulder-width grip. Lower the bar to your chest, keeping your elbows tight to your sides, then press it back up powerfully.
2 Dumbbell pull-over
Why It “opens up” your chest and works it through a range of motion hard to replicate. How Lie on a flat bench holding a dumbbell with both hands above your chest. Slowly lower the weight behind your head until you feel a good stretch in your lats. Pause, then lift the weight back to the start position.
3A Incline dumbbell bench press
Why It targets the upper portion of the pecs muscles. How Lie on an incline bench with a dumbbell in each hand at shoulder height. Press the weights directly overhead until your arms are straight, then lower them back to the start under complete control.
3B Incline dumbbell flye
Why It works your chest in isolation. How Lie on an incline bench with a dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, lower the weights down to the sides, then squeeze your chest to return to the start.
4A Standing cable flye
Why It will build better pec width. How Stand in the middle of a cable machine holding a D-handle in each hand. Keeping a slight bend in your elbows and your chest up, bring your hands down in an arc to meet in front of your chest. Pause, then reverse the movement to the start.
4B Standing cable cross-over
Why It works the chest through its full range. How Stand in the middle of a cable machine holding a D-handle in each hand. Keeping a slight bend in your elbows and your chest up, bring your hands down in an arc to meet in front of your bellybutton. Pause and hold, then reverse the movement to the start.
TIME EFFECT KIT 40MINS ADDMUSCLE GYM