Building a big, powerful chest can be done using basic compound movements. Sticking to your bench press and incline press using heavy weights and low repetitions is a sure way to gain more chest mass.
The biceps are a great body-part to work following chest training because they aren’t directly used in the chest movements, allowing you to fully overload them with your maximum weight.
Standing Alternate Curls
TIP: Try to get a full rotation through the exercise, this will ensure a longer range of motion.
Grip a pair of dumbbells with your palms facing inward. As you curl the dumbbell, individually rotate your palms until they are completely supinated (palms facing up).
Then lower the dumbbell, reversing the motion. Alternate arms.
Barbell Bench Press
TIP: Don’t bounce the bar off your chest to gain momentum for the concentric phase of the movement. If you’re forced to do this, lower the weight and correct your form.
The bench press is the prime mover when it comes to chest training. Use a wide oblique grip to dismount the barbell from the rack over the upper chest. Lower weight to upper chest. Press bar until arms are extended.
Incline Barbell Bench Press
TIP: Keep the bar steady right throughout the motion and focus on a two second concentric (shortening the muscle) to a one second eccentric (lengthening the muscle).
The incline press is very similar to the flat bench press. Usually you can do a weight up to 90 per cent of your flat press. Set a bench to a 30-degree-angle and grip the barbell to dismount from the rack over the upper chest. Lower the weight to upper chest. Press bar until arms are extended.
Barbell Curls
TIP: Ensure you keep the motion steady right through and avoid swinging as this can cause an injury.
Standing with your feet shoulder width apart, grip a barbell with a slightly less than shoulder-width grip. Keep your elbows tucked into your obliques right through the motion and curl up keeping your back straight and with little swing or momentum.
