Next Level Pec Training
An alternative title: Here are three things you can do to make your titties pop. I doubt any judge has ever said to a competitor that their chest was too large, so if you really want to wow the judges, start by working on your elbow position.
What Muscle Proportions Create the Ideal Aesthetic Physique?
These illustrations from Reddit user /u/Chicken_Mcfugget demonstrate the impact of small muscular changes.
Ask Defranco's Gym: How to Get Huge Pecs
Defranco changes his views on incorporating pec flyes into training and demonstrates form.
A Mountain Dog Chest Training Session
Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.
Power B’s "Jack Me Ups"
Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.
Feet Elevated Stability Ball Push Ups
This is a great movement to be performed after a heavy upper body movement.
DB Bench Press, Palms Facing
This variation of the dumbbell bench press is probably the easiest on your shoulders.
Side to Side Push up
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.
Parallel Grip Biangular Chest Press with Band
This is one way to take a great machine and make it better.
Single-Arm Med Ball Pushup
Start in a pushup position with one hand on a med ball and one hand on the ground
Standing Cable Chest Fly
Here is another great pec movement for those trying to avoid or come back from pec tears.
Pure Cable Flyes on Incline
Since I’ve torn or injured my pecs more times than I’ve seen Paris Hilton on TV
Low Cable Cross Overs
Let’s get this straight right away. This is a movement that you are only allowed to do when no one is around.
Incline Cable Press
This is a different movement that many have not used before. It does require a little set up but is a welcome variation.
Incline Cable Flies
This is a great movement for avoiding pec tears if you are training for maximum bench press strength.
Suspended Push-Ups with Blast Straps
Grab the handles and set your body up in a standard push-up position.
Incline Barbell Press
The incline press is a fairly standard lift, so I don’t think that there is too much that needs to be said about this lift.
Foam Pressing
I always remember the famous quote from Dave Tate, “I’ll press off of anything. Give me a hoagie and I’ll press off that thing!” I swear I’m not making that up.
Floor Press w/ Chains
I am huge fan of the floor press and think this variation is about as good as the original.
Fat Bar Chain Press
The chain press is a max effort movement to help develop the lockout power of the bench press.
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.
Cambered Bar Bench Press
The cambered bar bench press is one of the best ways to increase the strength off of your chest.
Board Presses Without Partner
Many times it is hard to find someone to train with and this can be especially difficult when you need a spot or someone to hold the boards when performing a board press.
5 Board Press
The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.
5 Board Floor Press
The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.
4 Board Floor Press
The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.
3 Board Press
The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.
1 Board Press
The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2×6 works perfectly) and a regular bench.