You have probably been leaving out a simple but key part of training when you do chest day and, if you want to reap the most benefits, you’ll do well to follow this one workout tip for a bigger chest.
Don’t take our word for it, Dr Mike Israetel, PhD in Sport Physiology and cofounder of Renaissance Periodization breaks it down.
Workout tip for a bigger chest
Milk the stretch when you do chest flyes.
Regardless of the chest fly – whether its dumbbells, cable, machine – performing a big stretch will come with many benefits for your chest.
But why? Dr Israetel explains that producing a high degree of tension under a stretch at the same time (also known as a loaded stretch) is uniquely hypertrophic. The pecs are in a great position to try this, as you can stretch them great amounts while keeping the shoulders in a safe position and there aren’t other muscles limiting.
How to milk the stretch?
- Lower the weight with a 135 degree bend in the elbows
- Push your chest up as the weight descends under control
- Retract your shoulder blades to continue to stretch the chest
- Keep the elbow bent to the same degree throughout the exercise
- Keep the tensions and hold the bottom position for a full second
- Gently come back up and repeat
What are the benefits?
You might experience big muscle disruption in the chest and improvements in your mind-muscle connection. Just ensure you reduce the number of sets of flyes the first time you try this because you will feel this tweak in your chest even after your session is done.