There are some people that get a chest that pops off the collar bone and screams I train hard in a V neck from just doing a few push ups, decline press and incline flys. Meanwhile there are rest of us that unfortunately do not have those genetics. Follow these tips in your next chest workouts for maximum results.
1. Start with a Multi Joint Incline Chest Exercise.
At the start of your workout you are at your strongest, your gym playlist is yet to feel old and your pre workout is in full effect. Therefore, you are going to be able to push more weight or more reps than you normally would having it second or third, forcing your chest to grow.
2. Smith Machine HIGH incline press.
No 'upper chest workout' would be complete without an incline press but normally we do incline presses at 30-40 degree angle and most of the time you should however the road to a great chest isn't an easy one. By hitting it at a much higher incline (around 60 degrees) you are going to be really straining on the top of the chest. The reason to pick the Smith machine for this exercise is because you will be putting more load on your front delts. By using the smith machine you don't have don’t worry about the balance of the bar and can really focus on the stretch and squeeze of your chest, whilst pulling your shoulder blades back. Making it a much more effective exercise.
3. Go past failure.
A lot of the time we drop the weight once we have hit the target number that was in our head 30 seconds prior. Whilst that is great on some sets (warm up sets), when trying to take things to the next level you are going to have to further than that. If you feel you can get another 5 out once you hit 10 then go for it. Or turn it into a rest pause set... Equally you can add in Negative Reps, Forced Reps or Dropsets for extra intensity and to take the muscle far beyond what it is used to.
Negative Reps - Where a partner provides assistance by helping you to lifting the weight or completely lifting the weight, then yourself taking a full 5 (or more) seconds to lower it for as many reps as you can. This technique often works best with barbells.
Forced Reps - Once you cannot do a single rep by yourself a partner helps you with a small amount of assistance so you can continue for a few extra reps.
Dropsets - Once you cannot do a single rep with he weight you selected, you reduce the weight and go again. You can do this once in a row or as many times as you like in a row. For example with shoulder lateral raises you may do 15kg for 10, 10kg for 8, 6kg for 8, 5kg for 5.
4. Don’t fully lock out.
When doing a pressing moment do not lock out your elbows, stop just before - about 5-10 degrees before. This will allow two things to happen; your elbows will be slightly less worn in months and years to come and you will be constantly putting tension on the chest, which of course will help lead to more growth! You may find the weight has to be slightly decreased as the constant load.
5. Incline Bench Cable Fly
This is by far one of my favourite chest exercises. Why? Because it is so hard, your chest has no other muscles to hide behind and utilise, meaning it is usually completely toasted after this exercise. The cables allow a huge range of motion whilst never removing the tension. If you had a scoop of NOS BOMB before this get ready to be impressed by the mirror.