Introduction
When evaluating a person’s physique, the pectoral muscles are often the most eye – catching part, which is why many fitness enthusiasts are keen on training them. You may have noticed in various places like the gym, pool, beach, or locker room that a person with well – developed arms, shoulders, and quadriceps but weak and sagging pecs is not the kind of body to be envied. Many people wonder why their pecs haven’t grown to an ideal size despite doing bench presses.
There could be several reasons for the lack of growth in your pecs, such as diet, insufficient focus on pec training, or improper muscle integration in workouts. Now, it’s time to take your chest training to a new level with some hardcore techniques to stimulate muscle growth. Here are five effective chest training methods that have been proven by gym – goers.
Barbell Bench Press with Elastic Band
Why do it: Adding different types of resistance to pec workouts is beneficial for muscle training. Elastic bands offer a unique form of resistance. When used on a smith machine, they increase the total muscle load. The band reduces the pull at the bottom of the movement (where strength is weaker) and adds pull at the top (where strength is stronger).
How to do: For the next smith machine bench press, attach the elastic bands (outer end of the barbell piece) on both sides and the other end to the bottom of the rack. Since the elastic bands increase resistance, use a lighter weight than usual. The movement technique remains the same, but you’ll feel more resistance when pushing up the barbell. Do 2 – 3 sets with the elastic band, and then you can choose to do another set or two without it.
Half Bench Press
Why do this: Training the pecs to exhaustion can be achieved by performing repetitions in an incomplete range of motion. Stopping when unable to complete a full movement doesn’t push the muscles to their true limit. Doing half – range movements on a smith machine for the chest is ideal. Since triceps usually fail first in full movements, doing the lower half of the movement on the machine after full – movement exhaustion allows the pecs to be fully exhausted as the triceps are no longer the limiting factor.
How to do: On the last one or two sets, do full – range movements until exhaustion, and then continue to do the lower half of the bench press (down to three – quarters, stopping when the elbows are not fully extended) until you can no longer push the dumbbells halfway down.
Bench Press Combined with Flyes
Why do this: This method is suitable when the workout time is short, there are limited dumbbells, or you want to try something new for your pecs. It also allows you to use a larger weight for chest flyes compared to traditional lighter dumbbell flyes. As the pecs get fatigued, the movement shifts from flyes to bench presses.
How to do: Select a set of dumbbell weights that you can only complete 6 – 8 reps with (in upper incline, plank, or lower incline positions). Do as many standard form flyes as possible. Once you are power – exhausted, change the movement position to a bench press position at the bottom of the movement, changing the elbows from full extension to 90 degrees. Do this until exhaustion, then change the hand position again and do a full bench press. Do a total of three sets, resting for two minutes between each set.
Arm Curls to Exhaustion
Benefits: Combining training density and movement technique, this is a great chest movement. It has multiple sets of force, emphasizes the centrifugal phase, and includes self – weighted arm curls. It’s best to perform this method towards the end of the workout as it’s quite challenging.
How to do: Add extra weight to the arm curl to reach force exhaustion at 12 – 15 reps. Immediately after that, switch to doing as many centrifugal phases as possible with the same weight (skipping straight to the top of the movement). When you can no longer control the centrifugal phase, remove the extra weight and do force exhaustion with your own weight. This is one set. Do 1 – 2 more reps.
Finish with a Push – up Triple Set
Why do this: Although push – ups are a basic chest movement, most bodybuilders don’t use them much once they have good chest strength. However, at the end of a hard chest workout, push – ups can push pec fatigue to the limit and work all areas of the chest.
How to do: After completing the last set of chest movements, find a flat bench. Get into a push – up position with feet on the bench and hands on the floor to stimulate the upper pecs with as many reps as possible (to exhaustion). Then, place your feet on the floor and do standard push – ups until exhaustion to work the middle pecs. After that, change the push – up position with hands on the bench and feet on the floor, and do as many reps as possible to finish off the lower pecs.
Additional Increases
Stimulating the growth of a body part can be as simple as adding new movements to your workout. Here are some chest movements you may not have done for a while. You can also ask your partner to suggest other movements to add to the list and learn together. For example, one – arm dumbbell flyes are similar to two – arm flyes but with the non – training hand grabbing a bench or stable object for balance. One – arm apparatus bench press helps reduce imbalances in chest muscles. Barbell straight arm raises offer a different angle of pec stimulation compared to dumbbell straight arm raises. Push – up high five is a difficult but great strength movement for breaking through training bottlenecks.
There are numerous pectoral training movements. It is recommended to train 3 – 5 movements at a time, focusing on each movement carefully. Over time, progress will be visible.
