Perhaps the most likely body part to become stuck in a rut with is your chest. Flat bench, incline, decline and flyes. The same thing over and over and probably on Mondays, too. Get your head out of your ass and blow that shit up with something new and different but will still incorporate the basics to get the job done.
If you are looking to dig yourself out of your training rut with some new exercises you’ve never performed before, these 5 pressing movements are a great place to start. You can implement any of these movements into your press day, upper body day, or chest-only day to switch up your training and fire up some new, fresh strength gains.
Muscles grow best when you load them— the heavier the stress, the more they grow. You can load and build the chest muscles better when you do multiple joint exercises, such as bench presses and incline presses. These exercises allow you to use heavy weights and overload the chest muscles to the max.
Bench pressing is more than just getting under that bar, lifting it off, and praying you can get the weight back on the rack without embarrassing yourself. We’ve all been there and know that feeling. All it took was that one weight drop and feeling of helplessness that led many of us to learning how to bench properly. If you are looking to improve your bench press, these 7 tips will help you avoid injury, learn proper benching form, and increase your overall chest strength.
The push-up is an exercise you can perform anywhere, anytime, and at any fitness level, which is what makes the exercise so versatile. The variations of a push-up and how you perform it can be adjusted depending on your goals. So, whether you are just beginning your lifting journey or you are an experienced fitness guru, the push-up can be incorporated into your training routine in a variety of ways.
In order for your body to grow you need to adapt, switch up your training occasionally, and understand how small changes can produce big results. By improving your approach and form you will put yourself in a position to dramatically improve your chest development. Here are 5 chest-training tips that will help you get back on track to improving your chest strength and build a thicker, wider chest
In the next installment of his FitnessRx For Men Chest Training Series, Joe Donnelly shows you a unique bodweight exercise to target the inner chest - Close Grip Lockout Bench Pushups.
In this video, Joe Donnelly demonstrates ways to perform the exercise to isolate the chest and help you reach new levels of development.
In this video series, Joe Donnelly walks you through some of his advanced chest training exercises, starting with how to isolate the upper chest with cable flyes.
In this video series, Clarke takes you through four variations of pushups - ranging in levels of difficulty - that you can add to your next chest and triceps workout.
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