Discover how to force more chest muscle growth with the plate pinch.
The chest muscle, known as the pectoralis major, is located in the upper front part of the torso and is responsible for movements such as bringing the arms across the body and pushing them forward. Training the chest muscles with weights offers several benefits. Firstly, it enhances strength and power in activities that involve pushing movements. Secondly, weight training promotes muscular hypertrophy, leading to a more well-developed and balanced upper body. Finally, training the chest muscles with weights can contribute to improved body composition by increasing muscle mass and boosting the body’s metabolism, aiding in weight loss or maintenance.
And it is difficult to find someone who doesn’t want or enjoy training the chest. The best way to keep growing your chest and making it stronger is by adding variety and applying progressive overload.
And this is why you should take a look at the plate pinch, also known as Svend press. We take a deeper look at this chest exercise with the help of Mark Bell.
Mark Bell is a world-famous powerlifter with impressive numbers such as an 845lb bench press and a 766lb deadlift. He has his own YouTube channel, but the explanation on how to force more chest muscle growth with the plate pinch was published on the Bodybuilding.com YouTube channel.
How To Force More Chest Muscle Growth with the Plate Pinch
How exactly does a person do the plate pinch or Svend press? For this, you will need one or two weight plates.
Put them together and press on each side of them with your hands, using the palm of your hands to hold the plates in place. Bring them to the middle of your chest and press out in front of your body, keeping the tension on your chest the entire time.
Check out the video to see how Bell does it properly.
The plate pinch is an isolation exercise, better used at the end of the workout when you have already trained your chest with other big moves such as bench press. Bell says you can even use it in a superset combined with other chest exercises such as the cable crossover or push-ups.
Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your chest:
- Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
- Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
- Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
- Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
- Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.
Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.
The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.
In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.
It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.
Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.