'This workout will drive great results as a stand alone routine. However, if you currently have a chest program but your chest is lagging or uneven, try adding this routine in as your SECOND chest workout of the week. It will light up all the areas you need for maximum growth and training chest twice a week will ensure you are taking advantage of multiple growth periods! *CHEAT & RECOVER PROGRAM - Build More Muscle Than Ever Before! - https://muscularstrength.com/cheat-and-recover *BACK: The ONLY TWO Exercises You Need For GROWTH! | THICKNESS & WIDTH https://www.youtube.com/watch?v=jIqrJTNckdI&list=PLacPhVACI3MPdcVw_Or3g0fd2npcc4mLj&t=2s&index=48 *TRICEPS: The ONLY TWO Exercises You Need For GROWTH! | ALL THREE HEADS https://www.youtube.com/watch?v=e2kDB5HnsyQ&t=0s&index=101&list=PLacPhVACI3MPdcVw_Or3g0fd2npcc4mLj *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Chest-The-Only-Two-Exercises-You-Need-For-Growth Today I want to share with you the only two exercises you need to build a nice, thick, muscular, well-rounded chest. As I have said in previous VIDEOS, you don’t have to do a ton of different exercises in order to maximize growth for any muscle group. If anything, sticking to less exercises is going to allow you to get better at performing those exercises, and as you continue to do more sets per exercise, you’ll also get a lot stronger as well. In picking these two exercises, I wanted to make sure they were movements that not only utilize all functions of the chest (there’s three of them, which I’ll cover soon), but they’re also exercises that will in fact allow you to overload more and more as you get stronger and build more muscle. Those two exercises are going to be the INCLINE DUMBBELL PRESS and the CHEST DIP. Exercise #1: Incline Dumbbell Press The reason why this is a great exercise is because, doing the incline version of a chest press means you are still working the ENTIRE chest, but this is going to place a bit more emphasis on the UPPER CHEST. You can definitely tell in the gym who does incline pressing and who doesn’t, and if you’re one of those people whose chest looks pretty good, but the upper portion is lagging, this is perfect for you. As I mentioned earlier, there are three functions of the chest. They are: 1. Flexion Of The Humerus 2. Adduction Of The Humerus 3. Medial Rotation Of The Arm In this exercise, you can take advantage of two of those functions, those being the flexion and the adduction, which is why you’re not going to use a barbell. When you use a barbell, your hands are in a fixed position, so you’re able to do the flexion of the humerus when you press, but because your hands are stuck in one spot, there’s no adduction and you’re not going to be able to squeeze your chest together as hard as you can at the top. Proper form for this exercise means firstly that you are ALWAYS retracting your shoulder blades and keeping them packed. Then when you get into position, it’s imperative that you’re not benching over your shoulders. Your elbows should be slightly in front of your shoulders, which allows you to press over your chest, then come back down and not have any issues with shoulder impingement. If you are pressing over your shoulders, you might be flaring your elbows out, which won’t engage your chest as much. When you get to the top position of the movement, make sure you are flexing your chest as hard as you can, and keep in mind that the dumbbells can touch at the top of the movement, but don’t bounce them off each other. You’re going to sit there on your incline bench and do 6 – 7 sets of 8 – 10 repetitions. If you can overload here, which means lifting as much weight as possible, that’s even better, so get a spotter to help you if you need to. Exercise #2: Chest Dip As soon as you finish all of your sets on the incline press, you’re then going to move over to chest dips and do another 6 – 7 sets of 8 – 10 repetitions. That gives you a total of 12 – 14 total working sets for your chest, which is plenty to see growth. For the chest dip, the form is a little different to a regular dip. When you’re hitting triceps, you want to stay as upright as possible as you go down and as you go back up, that’s how to maximize the dip to target your triceps as much as possible. *CONTINUE READING HERE* https://muscularstrength.com/article/Chest-The-Only-Two-Exercises-You-Need-For-Growth Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness'
Tags: bodybuilding , chest , exercises , chest day , chest workouts , growth , chest exercises , best chest workout , muscle gain , bench press , workout for chest , chest workout for mass , chest exercise , chest Training , how to get a bigger chest , how to get a big chest , best chest exercises , upper chest , lower chest , scott herman chest workout , scott herman chest , How to build upper chest , chest growth , scott herman chest exercises , upper and lower chest
See also:
comments