Do you think that the bench press is the best for pecs hypertrophy?
If that’s all there is to your chest routine, you’re not allowing the pectoral muscles to abbreviate through a full rove of gesticulation, due to the reconditioned grip-width you use with a barbell. For uttermost results, you’ll need to add a multiple-dmultiple fractional that uses dumbbells and your own body weighting.
Once or twice a week, do the following workout (three supersets) on top of your regular pecs program. For each superset, do 6-8 reps of the incline dumbbell press, then without resting do a set of dips until failure. Then rest 60 seconds, before doing the T push-ups to failure. Do this several times.
Incline dumbbell press - base for massive pecs!
With a dumbbell in each hand—palms facing in for a greater range of motion—press up, pushing the dumbbells up in front of your chest. Do six to eight reps, taking four seconds to lower the weight, and one second to lift.
Dips
Start with your arms fully extended. Bend your arms, and lean your torso forward as you lower to the bottom of the rep. Pause at the bottom for one second and return to the top by straightening the arms quickly. Do until failure and rest for 30 seconds.
To increase the role the pecs play in this movement, point your elbows outward. Keeping them tucked in and pointed back forces your triceps to bear the brunt of the load; not necessarily bad, but you need to decide whether you're doing it for your chest or your triceps.
This excersise works particularly outer pecs, strong emphasis on triceps. Don't become so fixated on reps that you try and whip them out super-fast by dropping down quickly and bouncing back up to the top. Keep the motion slow, especially on the negative portion of the rep.
T push-ups
This move starts off like a normal push-up, but after each rep, transfer all your weight to one hand and rotate your body, reaching up and behind you with the opposite hand. Your arms should be perpendicular to your body forming a T-shape. Alternate sides, and do until failure. Rest 60 seconds before repeating the superset.
1. A weak upper back will create the appearance of a sunken chest, as if your shoulders are collapsing forward. To show off your chest at its best, make sure you work on strengthening the upper back with rowing exercises. Keep the sets and reps similar to your chest workout for balance.
2. In order to contract the pecs fully, you’ll need to use a full range of motion. Make sure your workout includes dumbbells and cables, which allow you to take your pectorals from a full stretch to a full contraction. This range of motion can’t be performed using a barbell.
3. In a typical chest press, only half the rep targets the pecs—the second half targets the triceps. For the best results, do an extra half-rep in the bottom portion of each pressing exercise. Lower the dumbbells fully, press up until your arms are bent 90 degrees, lower again completely and then press to finish the rep. So it’s two reps in the bottom half for every full rep. That means your chest will do twice as much work as your triceps.
Dumbbell Flies
Lie back on a bench grasping two dumbbells, arms straight above your shoulders, palms facing inwards. Keeping straight arms but elbows unlocked, slowly lower dumbbells in an arc out and down to either side, stretching your pec muscles. Slowly lift dumbbells in the same arc, lower back to starting position and repeat, keeping your head and back flat on the bench.
Dumbbell flies will mostly work your outer pecs. Reccomend you always include a crossing movement in your chest routine, it provides the largest pump to build massive pecs.
Widespread mistakes while training your massive pecs
Always remember that safety is more important than lifting heavy weights. In addition to lifting the proper amount of weight, take the following precautions when working your chest:
Don't lock your elbows. In additional wrangle, don't neaten your arms to the gunpoint that your elbows snap. This puts too much imperativeness on the elbows and can lead to tendinitis or redness of the cubitus cosignatory itself. When you unbend your arms, keep your elbows slimly easygoing.
Don't arch your back. In an effort to hoist more poundage, some people arch their backs so severely that there's enough room between their back and the bench for a range rover to drive through. Sooner or later, this position causes a back injury. Plus, you're doing nothing to strengthen your chest muscles. Instead, you're overstraining your lower back.
Don't stretch too far. When you lie on your back and perform the bench press, you may be tempted to lower the bar all the way to your chest. Similarly, when you perform a Push-up, you may want to lower your body all the way to the floor. Don't. Instead, follow the instructions we provide for these and similar chest exercises.
