Explosive Chest Training Tips

I don't know about you, but Chest Training has been among one of my most favorite training exercises in the gym. There's just something exhilarating about the bench press...it's almost magical. I can be in the dumps...but after pushing that first set, I feel an immediate surge of energy and renewed motivation.

I have found though that Chest Exercises are misunderstood by many. I'm sure you've been to the gym, and there's at least one person who comes in almost every day for chest training. If this sounds familiar...keep reading because there are a few myths we need expose as false.

If you're reading this right now you've probably already come up with some questions regarding getting the most out of your chest workout. You're probably not a Mr. O...and chances are you never will be, so lets keep it real. To begin with...you may not have the genetic makeup or the time/resources to make it happen.

With that said, there is absolutely no reason why you should feel obligated to follow through with the "Latest and Greatest" professional bodybuilding chest routine. The reality is that you may actually over train if you're genetically not cut-out. So don't go and train using Mr. O's latest and greatest 19-set chest routine. You'll obliterate your muscles away.

I'm sure you want to grow a bigger and denser chest. By following these tips and techniques outline you will be able to do just that. You'll be able to increase your Pec growth potential to a whole new level.

Before you do anything, you should be stretching and warming up your muscles. Before breaking into your regular routine, you should do a a quick warm-up set of 15-20 reps. These are "Feel Sets", which help you break into your regular routine. Stretch between these warm-up sets for about 20 seconds or so. You're going to want to stretch out your chest, shoulders, and lats because this are your main working muscles during your chest routines.

As a starting point, you should be hitting chest once every five to seven days. This allows you to train hard, and allows you enough time for recovery. Typically you will want to stick with four chest exercises, and do at least 3 working sets of each exercise. Here's a typical workout you may want to start with, or may already be using. Remember to keep this simple, but focused and consistent...

1. Flat Bench Press - Barbell
2. Incline Bench Press - Either using Dumbells or Barbells
3. Dumbell Flyes - Flat, Decline, or Incline
4. Pec-Deck Flyes or Cable Crossovers
5. Pullovers*

As a rule of thumb, if you're doing less than six repetitions, then you may be lifting way too much weight. If you're doing more than 10 reps per exercise, than you may be lifting too light of a weight. I don't mean to confuse you with numbers...because in all honesty, numbers are kind of redundant when you're in the grind...but you should start to struggle on your sixth rep, and should be really struggling around your eighth.

If you can find yourself a spotter, all the merrier, that way you can make your last a forced rep. When you're pushing close to your limit, your in the growth zone. This is where you make your way through the muscle growth barrier.

Just keep things simple, your first working set should be lighter than your last two. Listen to your body. Your body is the best indicator whether you're lifting too light or too heavy.

After your routine, make sure you stretch again. This will help accelerate your recovery rate. Flexibility is key to growth and recovery, and will also make it easier on your next workout. You'll also begin to see more muscle definition if you do this consistently.

*This is a good reason why you may want to incorporate Pullovers at the end of a chest training routine. Your pectoral muscles will be so tight and full of blood that you'll want to stretch them anyways. Pullovers are a good way to relieve your chest workout for the day.

Another thing is go for the feel, and not so much by the numbers. Feel your workout, and adjust to it accordingly. You may be having a high/low day, so use this as your measuring stick as to how heavy you should lift, but stick to the exercises and reps prescribed. You want to be sure that your intensity level is high overall regardless of how you may feel.

Below you will find two Chest Training Routines. The first for the Beginner/Intermediate, and the other for the Advanced lifter...

EXERCISE SETS REPS

Barbell bench presses 3 6-8

Incline presses 3 6-8
(dumbbells or barbell)

Dumbbell flyes 3 6-8
(flat, incline or decline)

Pec-deck flyes or cable crossovers 3 8-10

ADVANCED CHEST TRAINING ROUTING

EXERCISE SETS REPS

Dumbbell flyes 5 8-10

Incline barbell presses 3 8-10

Pec-deck flyes 3 8-10

Smith machine flat presses 3 8-10

Cable crossovers 3 8-10

Dumbbell pullovers 2 8-10

Note:

* Train Chest once every 5 - 7 days. * Warm-Up before training. Complete two 15 -20 rep sets of first exercise. * Forced reps should only be used after last set of an exercise, and for only two exercises in your routine. * Safety First. Always use a spotter when necessary.