The long bench press was king for upper body work and was considered the best exercise for increasing chest width and thickness. However, heavy bench presses on their own don’t produce the effect that most guys expect from him. For maximum muscle growth, you must work each muscle fiber from a different angle.
So the bench press is a good exercise, but don’t forget to add crossovers, raises, and parallel bars. If you want to build and maintain your hard-earned chest muscles.
Isolated study of the main pectoral muscles, which work in various directions and move the shoulder joint. So let’s not focus on the movement of the press in front of us, it’s time to put the pecs to work in their main role – bringing the hands together in front of them. Most people tend to always start with bench presses on chest day and then move on to raises and crossovers. It’s time to change your habits.
Chest training most effectively means increasing the range of motion, while isolating as much as possible to contract the muscles in the final phase of the repetition. If necessary, bring your muscles to failure. If your pecs are lagging behind, it is worth increasing the number of workouts to two per week, when doing exercises, make sure that the pectoral muscles do the bulk of the work, and not the deltas and triceps.
In order to really work out the chest muscles from different angles, we present you with a “specialization” program for the pectoral muscles. On the first day, you will use two isolation exercises (flies and crossovers) as pre-exhaustion exercises for the bench press and dumbbell incline press. Perform exercises in a super set (1-2, 3-4). On the second training day, change the order of the exercises and increase the number of repetitions to maximize the blood supply to your pectoral muscles. Try this program for at least four weeks to improve the shape and aesthetics of your breasts. If during the course of the program your RM decreases, do not worry, your endurance and drawing of the chest muscles will increase.
The first day
1. Wiring dumbbells on an inclined bench 4×10
Super set
2. Bench press 4×6-8
3. Lower crossover standing 4×10
Super set
4. Dumbbell bench press on an inclined bench 4×6-8 Rest between sets for two minutes.
Day second
1.Lower crossover standing 4×12,12,8+drop*
2. Incline Dumbbell Press 3x to failure
3. Wiring dumbbells on an incline bench 4×12,12,8 + drop *
4. Bench press 3×8-10
Rest between sets for at least 90 seconds.