Have you been working out in the gym to build a more muscular chest? Although people seem to think that just bench presses alone can get you stronger and larger chest, this couldn’t be further from the truth. You’ll need to train in a different way If you want next-level pectoral that turns heads wherever you go.
Here are the 5 advanced workouts that will give you that perfect body in no time:
1. Post Activation Potentiation
This particular workout allows you to use and concentrate on the complete pectoralis muscle and also allows you to lift more than usual, which speeds up your progress. You’ll have to start out by working up to virtually 110% of your standard working weight for a repetition or two and then reduce your regular weight.
The workout consists of 2 sets of PAP Barbell Bench Presses which are to be repeated twice and 3-5 sets of Bench Presses after PAP with 8 reps. You should also do 3-5 sets of Incline Dumbbell Presses, Pec Deck Flyes, and EZ Bar Pullovers should be repeated 12, 8 and 15 times, respectively.
2. Clavicular Portion Of Chest Focus
This workout concentrates on the clavicular part of the chest musculature. For this particular workout, you are to do 3-5 sets of Incline Bench Presses, Incline Dumbbell Presses, Incline Dumbbell Flyes, EZ Bar Pullovers, and Incline Bench Cable Flyes. These workouts are to be repeated 8-12 times.
3. Sternal Portion Of Chest Focus
This training will place major emphasis on the sternal portion of the pectorals. This workout includes 3-5 sets of Wide Gap Decline Bench Presses, Low Cable Crossovers, Decline Dumbbell Flyes, and Flat Dumbbell Presses. These are to be repeated around 10-12 times. Also, do 3 sets of Chest Press Machines and repeat until you are exhausted.
4. Antagonist Sets
This training consists of antagonist movements that permit you to rest between chest movements. Even though this isn’t restricted to chest movements, they will increase your energy levels and improve overall workout performance.
It consists of about 3 sets of Seated Cable Rows, Lat Pull-Downs, Machine Reverse Flyes, Pec Deck Flyes, all of which should be repeated 15 times. Other workouts are 3 sets of Machine Chest Presses, Incline Bench Presses, and Decline Dumbbell Presses, which should be repeated 10 or 12 times. The training will increase growth and rapidly build your pectorals.
This training embraces a technique called rest pauses which creates metabolic stress. It lets you take a little rest between single sets. You can rest for 30 seconds or 10 deep breaths after each set. You are to repeat the process, and again once more afterward, for a total of three “rest-pause sets.”
This training develops stamina and increases muscle mass. This workout consists of sets of Machine Chest Pauses with 2 Rest Pauses and 12 reps, it also includes an Incline Dumbbell Presses with 3 Rest Pauses with 8 repetitions. Other techniques are 3-5 sets of Incline Dumbbell Flyes, Barbell Bench Presses (6 reps) and High Cable Crossovers with 15 repetitions each. This workout is definitely very exhausting so you are not supposed to use compound free-weight movements like barbell benches or squats.