Do you know how to train smart for the perfect chest? You’re about to find out.
A strong and flashy chest is somewhat desired by most athletes and in order to get that you don’t need to overcompensate with heavyweights. To find out how to train smart for the perfect chest you need to pay attention to your form.
“Hitting every angle we can, isolating our chest as many different angles and ways as possible,” Justin Gonzalez explains at the beginning. Gonzalez is a fitness model world champion who puts his chest at top of his list of muscles to train for his competitions.
To do that best, Gonzalez always focuses on perfect form instead of lifting heavy. When people use heavy weights when working their chest on isolation movements, they usually put additional stress on their shoulders or the delts, which makes the exercise less effective.
The tips you will see in the video below are brought by Fit Media Channel. They have a successful YouTube channel with over 1.6 million subscribers and with training tips and workouts you can follow along.
How to Train Smart for the Perfect Chest
1. Incline Dumbbell Press
The way to do this common exercise is to tuck your elbows in and press forward so you feel the chest working out and not putting pressure on your rear delts or shoulders.
Try to do 2-3 seconds when lowering the dumbbells and then press up quickly.
2. Sit Down Machine Press
How to train smart for the perfect chest using the machine press? By isolating each side of your chest while performing the movements. Keep one arm stretched while the other does the pressing movements.
“You really get to feel just that one muscle feeling tense and that pressure and the pump,” Gonzalez says.
Once you are done with each arm, then work both arms together to exhaust your chest muscles.
3. Sit Down Chest Pec Deck
Same as with the machine press, you should isolate the left side and the right side of your chest when performing the movements.
After each arm is done, perform the movement with both arms to feel the final pump on your chest.
4. Underhand Cable Crossover
Don’t try to fix what is not broken. One arm at a time making sure that your form is perfect. Use both arms once you finished with each arm.
Read More: 5 Gym Hacks for Bigger Biceps
- Kenneth-Leverich: CrossFit Inc