Building a bigger and better chest is the focus of many bodybuilders and is one of the big lifts that people recognize as a good test to measure strength, this is where the all-too-common question of “what do you bench?” stems from. Unless you are a power lifter, lifting heavy isn’t the only way to go to add size and shape to your chest. That is why we have put together these 6 tips to build a better chest.


1. INCREASE YOU CHEST FLEXIBILITY


Before you start pushing big weights, make sure that you are warm, and this doesn’t only mean your chest muscle, it also means your flexibility and rotator cuff strength. This will not only allow you to push heavier but it will also prevent injuries.


2. INCLUDE CABLE CHEST FLYES ON THE FLOOR


This is move that not many people in the gym use. However, it is a fantastic activation exercise and is a great exercise to do first. Put the cable handles on the bottom of the cable machine, or as low down as they will go, lie flat on the floor and perform a flye. Not allowing your elbows touch the floor will ensure that your pec is activated throughout the exercise. To add variety, you can bring your hands together over your chest or over your forehead.


3. CONCENTRATE ON INCLINE


While the flat bench has its merits, it can often cause elbow and shoulder problems and can even cause you to form a droopy chest. So rather opt for an incline press as this will allow you to hit your chest without putting tremendous strain on your shoulders, especially if you have long arms. If you would rather do an incline dumbbell press as opposed to an incline barbell press, go ahead. This will help increase range of motion and emphasize the squeeze at the top of the movement.




4. FLAT ON THE FLOOR CHEST PRESS


Again, this is not a common lift in most peoples routines, but it an excellent for increasing strength and adding mass. To perform it, set the bar at its lowest safety level on the power rack, or smith machine if that is all your gym has, This should allow you to fit in just under it when you are lying down flat on the floor. Then assume a wide grip bench press position and press the bar to full extension. Bring the weight back down and stop it at the bottom for a second before pushing back up.


5. DO THE TWIST


And we are not talking about the dance. Instead of doing a normal underhanded flye, include a twist which brings your pinky’s together as you lift the weight. This will help target the pec minor which is an integral part of overall chest development.


6. GET PUMPED


Getting a great pump not only makes your chest look colossal and hard as a rock, it also means that you are stretching and expanding your muscle fascia, giving you more room to grow as well as carrying nutrients, via the rushing blood, directly to the muscle which is needed to repair the damage and increase hypertrophy.

 



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