I have already written an article here at TheBodybuildingBlog on “How to get a bigger chest” (Click on the link to check it out). There I explained how to customize your workout so you can get the best out o it and gain more muscle in the chest area. But there is one little trick that I did not mention in the previous chest related article and that is exactly what I am going to talk about in this blog post.
Before I start, I want you to know that without a good solid nutrition you are not going to see results even with the best workout program in the world. Make sure you are doing a clean bulk with only complex carbohydrates, lean protein, and good fats. Anything else must be removed from your diet.
No More Barbell Bench presses
The first modification that you are going to apply to your chest routine is removing the exercise called “Barbel Bench Presses”. This might sound crazy to you at first, but hear me out. We are not literally going to get rid of the bench press exercise, we are simply going to replace the barbel with a pare of dumbbells.
The secret behind this switch is that the dumbbell bench press allows you to:
- Have a better control upon the weights you are lifting.
- Gives you a chance to squeeze the chest muscles and hold the weight before lowering it down again.
When I first made this modification to my workout routine my pecs grew much faster and they were always sore on the next day.
Squeeze The Chest Muscles And Hold The Weight
This is the reason we replaced the barbell with a pare of dumbbells in the first place, so we can perform this squeezing movement with our chest muscles to hold the weight as much as we can.
This way we are going to train the outer and inner layer of the chest muscle group.
When you bring the weight up with the help of your triceps you bring your elbows in to your body and let the dumbbells touch. At that point you are going to count to 3 and hold the weight up there by squeezing.
Here is how the whole thing should look like:
1. You lower the weight down to stretch the chest muscles.
Image via Wikipedia
2. You squeeze and hold the weight up by bringing your elbows in.
Image via Wikipedia
You can use this technique on a incline, flat, or decline bench for maximum muscle growth in the chest area.
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My problem here is my chests are swollen like “breast” but they don’t go wide.I have done butterflies and benchpress in any of my workout.Is it related to gene problems?
go to bathrooom
Work your back too…
i gave it a go earlier. did 5 sets of 10. with butterflies and benchpress. have you got ant info, to workout on the lower part of my pectorails. thanks martin
The decline bench will hit your lower pecs.