Are you a skinny guy Having a hard time with adding size to your chest? Or have you labeled yourself as a hard gainer?
You might be hitting every chest exercise in your program as hard as you can, but you may not be getting enough muscle fiber activation to spark a lot of growth.
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Intro – 0:00
1. Dumbbell chest fly – 0:37
2. Plate press – 4:00
3. Dumbbell chest press – 6:43
In a nutshell:
1. Dumbbell Chest Fly
The dumbbell chest fly is an exercise that allows you to home in on squeezing the pecs.
It can help to kickstart muscle growth rather than centering the brute strength that so often becomes the main objective of the bench press.
Using an implement like dumbbells allows you to work through a wide range of motion.
But you do need to work to control each rep to make sure that you don’t put yourself in danger of injury.
Check your ego before you get to the bench, and make sure to grab a weight that you can work with safely.
2. Plate Press
The plate pinch press is a chest accessory movement that is used in muscle-building training phases.
Rather than lifting a lot of weight, the goal of the plate pinch press is to feel a deep chest burn, specifically with your inner pec muscles.
This will aid in building around a full-looking chest.
3. Dumbbell Chest Press
It should go without saying that you will probably have to use lighter weight when doing the dumbbell chest press as the third movement of this tri-set.
So don’t get discouraged if you have to drop down 20lbs lighter than normal.
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