T2G TRAIN TO GAIN
INCREASE YOUR MUSCLE, NOt YOUR gUt
Test Your Chest
By Redmann Wright
If you’ re looking for the rush you get from an amazing pump in your pecs, try this workout now.
Photo: binais begovic, Model: benjayMin jahroMi
At different periods in our training, we all hit plateaus. It’ s a fact of training life. With that in mind, we should all be looking for that something new, that boom that says“ hi” to your muscles. Here is that workout you’ ve been looking for to really dial in some highly focused stimulation to the muscle fibers in your pecs. This short but intense program is designed to spark an incredible pump while initiating gains in new muscle. Who doesn’ t want that?
The idea is to progressively move up in weight on each set of the bench press, cable crossovers, and lying low-pulley chest flyes. This gradual increase in load will give the body a chance for adaption. For these three exercises, focus on slow reps, maximizing the time under tension on the negative portion
14 april 2017 | ironmanmagazine. com of the movement. Also, don’ t forget the lost art of peak contraction. Be sure to intensely squeeze your pecs at the top of each rep.
The bodyweight bounce push-ups are a different beast than the bench press and cable exercises. They will fill your pecs with so much blood and test your muscular endurance at the same time, you’ ll barely be able to get your hands together for the flyes. Performed for high reps, they are a great addition to the loaded exercises that are done in the eight- to 10-rep range.
I call this“ Hypertrophy-Specific Training.” It’ s the ideal method to increase muscle mass and push through the winter into the summer months( aka“ shirts-off season”) that are fast approaching.
Barbell Bench Press Lie faceup squarely on a bench with your feet flat on the floor. Grasp the barbell with a wide overhand grip, well outside your shoulders. Unrack the bar, take a deep breath, and slowly bring it to your lower chest. Keep your wrists over your elbows and your elbows pointed out to your sides. When the bar reaches an inch or so away from your chest, forcefully reverse direction and press the bar upward. Do not bounce the weight. Drive it back over your face to full arm extension, but do not lock out your elbows.