If you're a seasoned lifter seeking for new techniques you've never thought of to kick-start your chest training, you're in the right place. Check out these 3 important tips:
#1 Front-load your workout with a focus on strength.
To get the most out of your workout, push the heaviest weights for 6-8 reps early on when you're freshest. Sure, you can do 12 rep sets on your first exercise, but that means you'll be using a smaller weight and pushing it to the hypertrophic limit. That's not a wise trade-off for your first exercise, because that's the only time you'll be able to handle your biggest loads during your training session.
Go super hard in the beginning when your energy is at its highest and when you start to fatigue, take your training to failure with other measures besides just using heavy weights.
What is the definition of "heavy"? Start with a weight that is 80-85 percent of your one-rep max—a weight that you can do for 6-8 reps. Mechanical stress, which impacts the integrity of skeletal muscle cells and is known to have a big influence on muscle growth, is more affected by this. Your capacity to lift your heaviest weights will gradually deteriorate after your initial exercise due to cumulative tiredness.
When it comes to chest day, start with a multi joint press. These exercises recruit a greater amount of muscle mass and produce a stronger anabolic stimulation. As a result, the bench-press family is your most diverse set of exercises.
#2 Use Variations To Target Your Pecs In Different Ways
Changing things up is as simple as swapping out that set bench for an adjustable one. Adjustable benches provide a plethora of different exercise options. Adjust your adjustable bench to a level position and then one notch higher. Have you ever tried training at this slightly slanted angle? What if you turn it up a notch, or even slightly more than your typical incline, until it's very steep? Each of these alterations modifies the way the chest musculature is recruited, as well as the delts' involvement.
The steeper the bench, the higher the point of maximal stimulation on your chest becomes—at the cost, of course, of increased delt recruitment. Similarly, if your gym offers an adjustable decline bench, you can use small repositioning to introduce slight differences in how you do declines.
With dumbbell presses and flies, as well as chest exercises on the Smith machine, you may adjust bench angles. You can increase the variety of ways you target your pec fibers by modifying the equipment you use (dumbbells, barbells, machines) and your grip width on barbell exercises. Close-grip benches are better for targeting the inner chest fibers, whilst a broader grip is better for hitting the outer pecs.