Monday, 20 February 2012

Chest Blasting Routine

You have been training for a while, and have made some pretty good gains. But you have noticed that your gains are starting to slow down, then one day you just stop getting stronger and bigger. Or your chest simply doesnt want to grow?? This guide will help you to get out of the plateau to ensure your chest keeps growing.

Its time to change things up a little and shock your chest and to ensure your chest doesnt adapt to the training stimulus.

Exercise 1: Twisting Incline Dumbbell Press

This exercise helps to get a very deep contraction in the upper and inner pecs that will help stimulate the muscle fibres.

How to do it:
  • Lie on an incline bench, holding dumbbell with a standard grip(palm forward) and extend dumbbells over the chest.
  • Twist your arms 180 degrees so that your palms are facing your head.
  • Keep your shoulders back and squeeze your chest at the peak of the movement.
  • Do 8-10 reps/3 sets.
 Exercise 2: Kettle Bell Fly

This movement has a very big range of motion for maximum stretch of the pec muscles that will help widen your chest and pump blood into it.

How to do it:
  • Hold a Kettle Bell in each hand and lie on a flat bench. Bring Kettle Bell over the chest, arms fully extended and palms facing each other.
  • Bending your elbows only slightly, lower the Kettle Bells and open your chest wide.
  • Once your palms are parallel to your chest, squeeze your pecs together and bring the Kettle Bells to starting position.
  • Do 10-12 reps/3 sets.
Exercise 3: Weighted Dips

This exercise focuses on the lower and inner pecs and helps to get a very good contraction in.

How to do it:
  • Using a weight belt, clip on an appropriate weight.
  • Lift yourself up onto the dip machine so that your arms are fully extended.
  • Slightly lean forward with your body.
  • Lower your body slowly until your upper arm is about parallel to the ground, then push yourself up back to the starting position.
  • Do 8-10 reps/3 sets.
  • NOTE* if you do not have a weight belt you can hold a dumbbell between your feet.
Exercise 4: Weight Plate Squeeze and Press

This exercises main focus is to have constant tension in your chest and to keep the pecs contracted to stimulate the muscle fibres deep in the chest.

How to do it:
  • Palm squeeze one or two weight plates together in front of your chest with your fingers pointing upwards.
  • Keeping your shoulders back and down, slowly press the plates out in front of you and turn your palms so that your fingers are now pointing forward. 
  • When your arms are extended squeeze your chest for a second and return to starting position.
  • Do 8-10 reps/3 sets
Replace your normal chest routine with this one for one week. Then return to your normal chest routine. But do this once every 8-12 weeks to ensure you do not hit a plateau and your chest is constantly stimulated.

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