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Exercise Your Way To A Bigger Chest

by — Last updated: 2015-01-09 in Workout & Exercises

Table of Contents

The chest is a key area to work on during training and if you want to get good posture and fill that shirt you need to build bigger pecs. Concentrating on the chest muscles in a single workout is a great way to boost strength and size in this area.

Super Set 2

This super set is designed to work on the supporting muscles and targets the biceps and triceps. This set uses the cable machine again and comprises rope pull downs and rope curls.

Rope Pull Down: Set the cable pulley to its highest setting and connect the rope attachment. Stand with feet shoulder width apart and grab the ropes. Keeping the elbows tight into the body, slowly pull the ropes until you arm is straight and then raise back upwards. Try to keep the upper arm still and just move from the elbow.

Rope Curls: On the other cable arm set they pulley to its lowest setting, and connect another rope pull. If 2 are not available you can substitute a bar. Hold the ropes and keep the elbows tight into the body like you did with the pull down. Raise the ropes until your arms are fully bent. Hold and return to the start.

Complete 10 reps of each exercise and then have a 1.5 minute break before repeating. For this one, repeat the full super set a further 3 times which makes 4 sets in total.

Drop Set

This set uses a traditional chest exercise such as the bench press and is designed to cause maximum damage to the fibers of the pectorals, maximizing the improvements. The more micro tears you can make the stronger the muscle gets, but there is a fine line between sore muscles and injured muscles so make sure you judge your limits.

A drop set is performed by completing four sets of the same exercise and changing the weight with no rest. The bench press is performed on a flat bench and using a barbell rather than dumbbells. Lay flat on the bench with your feet flat on the floor and knees at right angles, take the bar and lower to your chest hold and then raise until arms are straight.

To complete the drop set, you need to pick four weight settings which decrease each set for example 30kg, 20kg, 10kg, single bar. For each set you need to complete as many reps as possible which is known as "to failure". Then lower the weight and do another failure set all the way through the 4 settings. It may sound like you would be able to complete loads on the last one with low weight but after the 3 sets before it's very tough.

Remember to give 100% but know your limits: if its extremely painful, stop. Most importantly, don't rest between sets at all. You need to work through all four before resting. But you only have to do this once and at the end of the workout!

See Also: Does Everyone Need To Squat Deep?

Once you have completed the above systems you need to do a cool-down to give your muscles a head start in recovery. Perform a gentle cardio exercise such as a walk or cycle and then allow 10 minutes to stretch the chest and upper body. You will find it helps to promote recovery and avoid as much soreness the next day.

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