My chest workout will shock you. You don’t have to hang around in the gym all day. Heavy dumbbell work will improve the shape, volume and relief of your pectoral muscles!

Author: The future Opara

Each of us has a unique characteristic that everyone notices. A standard question for two-meter children is: “How tall are you?” Big guys are often asked: “How long are you pressing, buddy?” If we talk about me, then these are the pectoral muscles. “How did you manage to pump up such breasts?” Is the first thing that I am asked when I go to the gym. Eh, if I got one dollar every time I was asked to tell about my workout for.

So be it, I will share my secret. And it’s absolutely free. This program affects all layers of the pectoral muscles. Don’t expect indulgences. Here you need to either win or get away.

Formula 85%

The fundamental principle of my training program is to use heavy ones. By “heavy” I mean 85% of your 5RM. Thus, the number of repetitions varies, as a rule, from 8 to XNUMX. The task of heavy sets is to activate myofibril hypertrophy, ie. an increase in the number of contractile proteins – actin and myosin. On the contrary, sarcoplasmic hypertrophy is the growth of muscle cells by increasing the volume of sarcoplasm.

I do high volume workouts from time to time, but I owe my pectoral muscles to hard exercise. It should be noted that my training is short. Dumbbells, blocks and own weight are used as weights. I work my muscles from different angles.

Exercise 1:

(4 sets of 8 reps, rest 2 minutes between sets)

Tip: I start each chest workout with a dumbbell bench press with a positive incline, since the upper chest does not respond well to loads. I try to work it out as intensely as possible when the body is still full of energy. The higher the intensity, the better the muscle grows.

Exercise 2:

(4 sets of 8 reps, rest 2 minutes between sets)

Tip: After the incline bench press, I usually perform dumbbell reduction, as this exercise provides a complex load on the muscles and stretches the muscle fibers well. gives a drawing of muscles. It is thanks to the relief that good pectorals turn into phenomenal pectorals.

Exercise 3:

(3 sets of 10-12 reps, rest 2 minutes between sets)

Tip: This exercise requires extreme care. Movements should be controlled, and the weight should be medium; the presence of a partner (belayer) is mandatory. After all, this is a press on the neck!

Exercise 4:

(4 sets of 8 reps, rest 2 minutes between sets)

Tip: Contrary to popular belief, push-ups on the uneven bars affect not only the triceps, but also the pectoral muscles. If you train your chest and arms on the same day, then push-ups are the perfect exercise.

Exercise 5:

(Triset with 3 different angles, 3 sets of 10 reps, rest 2 minutes between sets)

1st corner: Become straight, straighten your back, put one leg forward. Bring your arms so that in the final phase the handles are at eye level. Load on the upper chest.

2st corner: Lean forward, look down. Bring your arms in such a way that in the final phase the arms are at the level of the middle of the chest. Load on the middle of the chest.

3st corner: Become parallel to the blocks, perform mixing in such a way that in the final phase the hands are at the level of the hips. This version of the exercise loads the lower and outer chest.

Tip: Surely you will not be able to complete the superset with the same weight as in the beginning. Don’t be discouraged if you have to turn it down a little. You may also find that working weight depends on the angle of inclination. Do not forget that this is a superset – the breaks between sets should be as short as possible.

Pectoral muscle training program

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