Build­pecpower

Shock your chest into grow­ing big­ger, stronger and wider with this multi-an­gle work­out

Men's Fitness - - Trainer -

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

Sets 5

Reps 10

Rest 60sec

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

Sets 5

Reps 10

Rest 60sec

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

Sets 4

Reps 12

Rest 30sec

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

Sets 4

Reps 12

Rest 60sec

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

Sets 3

Reps 15

Rest 30sec

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

Sets 3

Reps 15

Rest 60sec

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

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