If you want to look in better shape, few would argue against saying that the chest is an important muscle group to focus on. However, to train it properly, you need to have a blend of precisive planning and correct execution of the movements.
Let’s delve into a strategic approach that not only primes your muscles for the intense workload ahead but also ensures your efforts in the gym translate into tangible gains. But these secrets were not spilled by us here at BOXROX, no.
And who better than John Meadows to let us know the 4 exercise secrets to massively increase your chest? John Meadows, “The Mountain Dog”, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, workouts and showing how he trained to achieve his goals.
Let’s dig into it.
Source: Courtesy of CrossFit Inc.4 Exercise Secrets to Massively Increase Your Chest
The warm-up phase is crucial, especially when the temperatures are soaring, and you’re about to embark on a session that demands your utmost physical exertion. The transition from lighter weights to the heftier dumbbells should never be abrupt. Introducing feeder sets post your initial high-repetition warm-ups is a game-changer. These sets, comprising low reps, bridge the gap between your light and heavy lifts, preparing your muscles, joints, and nervous system for the upcoming intense workload.
If you don’t want to waste too much time to find out the 4 exercise secrets to massively increase your chest, here they are, according to John Meadows:
- Dumbbell Bench Press: In your workout description, you mentioned performing dumbbell presses, which are indeed crucial for chest development. The flat dumbbell press effectively targets the middle and overall chest region, promoting muscle growth due to the extensive range of motion and unilateral movement, ensuring balanced development.
- Barbell Incline Bench Press: A slight incline press, which is vital for targeting the upper chest (pectoralis major, particularly the clavicular head). Whether using dumbbells or a barbell (though Meadows used the barbell in this instance), the incline press is essential for achieving a full, rounded chest appearance.
- Machine Flies: While not a traditional ‘essential’ compared to free weight exercises, machine flies, as you performed, are excellent for isolating the chest. They provide a unique tension curve and allow for focused contraction and stretch of the chest muscles, enhancing definition and detail. The secret in this one is to finish it up with partial reps.
- Dips: Dips are a fundamental exercise for chest development, especially when performed with a forward lean to emphasize the pectorals. This exercise is especially important to have it in your workout as a crucial addition for lower chest engagement.
The Best Home Chest Dumbbell Workout
Transition to the Core Workout: Focusing on the Bench Press
Transitioning to the core of the workout, we embrace the dumbbell press, a staple in chest development. The key here is to progress through your sets with precision. After acclimatising your muscles with feeder sets, you delve into the crux of your routine: the work sets. The strategy is straightforward yet potent – a few challenging sets of eight reps that push your muscles to their limits but not beyond.
Incorporating a slight incline to your bench press can profoundly impact the engagement of your chest muscles. A minor adjustment, such as placing a quarter under the bench, introduces a nuanced angle that significantly enhances the muscular engagement across your chest, offering a fresh stimulus to your pectoral muscles.
Maximising Muscle Engagement: The Incline Press Technique
The technique during an incline press is paramount. Observing the perfect groove, maintaining smooth and controlled movements, and ensuring no lower body movement are crucial for maximising muscle engagement and preventing injuries. The execution should be flawless, where each rep is performed with precision, highlighting the difference between good and exceptional results.
How to Increase Chest Size and Strength
Incorporating Machine Flies: Targeting Stretch and Contraction
Transitioning to machine flies, the goal shifts towards maximising the stretch and contraction of the chest muscles. The prime machine’s design, where the weight is lighter at the bottom and increases as you press, allows for a deep stretch and a powerful contraction, optimising muscle growth without overstressing the joints.
Strategic Intensity Modulation: Partial Reps and Safe Failure
Integrating partial reps and understanding the right moment to stop is crucial for adding intensity without compromising safety. The concept of going to failure is nuanced; it’s about pushing to the brink yet knowing when to hold back to prevent overtraining or injury, particularly on exercises where the risk is heightened, like heavy barbell presses.
The Finale: Dips for Pectoral Development
Source: Ivan Samkov on PexelsConcluding the workout with dips, a fundamental yet potent exercise, underscores the philosophy of sticking to basics for effective muscle development. The focus on form, the adjustment of the body angle, and the targeted muscle engagement culminate in a high-repetition set that challenges the chest muscles, ensuring a comprehensive and productive workout session.
Today’s session is a testament to the power of blending basic, time-tested exercises with meticulous execution and strategic intensity modulation. From the initial warm-up to the concluding dips, every step is designed to optimise muscle activation, promote growth, and ensure longevity in the realm of fitness. By adhering to these principles, you’re not just working out; you’re sculpting a physique that’s as robust as it is aesthetically pleasing.
Watch the video below to get all the information you need about these exercises that are the secret to build a massive chest.
Read More: 7 Rare Upper Chest Exercises for Incredible Muscle Gains (Look Good Get Strong)