Virtually all weightlifters, bodybuilders and fitness enthusiasts want to achieve wider, more powerful chest. A wide, developed chest translate to a powerful upper body. The upper body is the most shown off muscle group followed by the biceps. So it’s important to develop the pecs. In today’s post, we are dishing workout tips to wake up those pecs and develop a wider chest.
Train the Chest Two Days Straight
For two consecutive days, target the chest area. You want to utilize high rep sets to prep the muscles the day before the training. On your first day, perform single-joint isolation exercises – like cable crossovers or pullovers – in four different angles. Make sure to keep the reps high at 25 to 30. Do a total of 16 sets for the first day. On the second day, consume high protein foods and complex carbs. Do the same workout but use heavier sets. Do compound exercises like decline dumbbell or barbell presses. Then, take a full week off training to avoid stressing the muscles. This technique shouldn’t be done too often to avoid overtraining.
Raise the Reps
If you stuck with the usual 6 to 12 reps, it’s time to raise the bar to speed up muscle development. Shoot for 20 reps per set. This will increase endurance and stimulate the muscle fibers to bulk up. If you have a routine, you don’t have to mix things up. Just focus on increasing the reps. For instance do 3 to 4 sets of each exercise but keep the reps at 20 per set. If your weights are too light, increase the reps even more or add more resistance on your next workout.
Resting is an essential part of growing muscle mass. The idea behind rest pauses is to perform more reps than normal with a given weight in a given set. For instance, if you can do an average of six reps on a 250-pound weight, you can increase the reps by resting a bit and then lifting the same weight again. You can add 2 to 3 reps to the 6 reps by resting for several seconds. This technique stimulates growth more effectively than performing one set in one go.
To illustrate, choose a weight that you do 5 to 6 reps on average. Now, do two reps at a time. In between reps, rest for 15 to 20 seconds. Then go as high as 40 reps. The combination of intense reps and rest-pause will wake up the chest muscles!
Work the Pecs
Perform single-joint exercises before compound movements to train the chest. The triceps tire out faster than the pecs during pressing exercises. By performing isolation exercises before compound movements, the pecs will be fatigued first. This is a good thing because this will speed up muscle development. Training the pecs first also shocks the muscles into training harder without the risk of injuries.
Start by performing all types of isolation exercises in your routine. Make sure you work the pecs as hard as you can. Perform drop sets, rest pauses, and train to failure on every set. After that, move forward to pressing exercises like barbell presses, flat or incline dumbbell presses.