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The Best Exercises for a Strong Chest from the 2017 World’s Strongest Man Eddie Hall

Eddie ‘The Beast’ Halls reveals the elements of his chest workout.

Eddie Hall is one of the world’s best strongman athletes and has won the UK’s Strongest Man competition multiple times. He is also the 2017 World’s Strongest Man and was the first man in history to deadlift 500kg.

Watch Eddie Hall’s Chest Workout

The Best Exercises for a Strong Chest

Banded Bench Press

Including bands in your bench press means there’s a lot of additional resistance near and at the top of the movement.

The increased resistance at the top becomes an additional element in your strength training, making your core work a lot harder and building a much fuller chest.

The change in forces requires a lot of control throughout your upper body and gets all the muscles activated. Eddie Hall’s aim as he gets into his hard sets is to reach a weight where he can perform 6 reps with the aim of building chest mass and strength.

Banded Incline Bench Press

The banded incline bench press adds more resistance towards the top and works a slightly different set of muscles than the banded bench press.

These two chest exercises come at the start of a session and are done to develop chest strength. Next come accessory exercises aimed at building mass.

Incline Dumbbell Press

The include dumbbell press is a great exercise for a strong chest. One mistake many people do it to try and touch the dumbbells to each other when they reach arm extension at the top of the movement – this is completely unnecessary if your goal is hypertrophy.

Simply press up in one line, “that is the most direct way to rip the muscle,” says Hall. Touching in the middle is a waste of time and effort, he continues. “Always remember, the best way to get strong and build mass is A to B.”

Work in sets of about 6 to 10 reps.

Flys

Flys help you get additional volume in and target the last few chest muscles not yet worked in the session.

The stretch at the start and end of the exercise helps finish off the chest muscles and rip extra fibres to round up the chest workout.

Work around 70-80% of your max for 4 or 5 reps. Make sure these are slow and controlled to build as much muscle mass as possible and go as far back as you can on the stretch. Squeeze slowly and come back out in control – slow everything down to keep your muscles engaged for longer.

“Time under tension is the key to building mass,” says Hall.

Slow Close Grip Elevated Press Ups

To finish a chest session, Eddie Hall does close grip elevated press up. The whole movement should be done nice and slow, keeping the muscle firing up constantly.

Two sets of this exercise are usually enough for a finisher. About a minute of work per set should be enough, this is about 10 reps.

“It doesn’t look much but believe me, the chest pump you get from this is unreal,” says Hall.

This chest exercise activates the triceps as well, which Hall goes on to train afterwards.

These are five of the best exercises for a strong chest from strongman Eddie Hall. The first two are strength building exercises and the last three mass building exercises. The pump from this chest workout will be real.

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