Shared July 29, 2019
The main lift in your chest training should do a few things. First, this exercise should focus on the primary function of the pecs: horizontal adduction. Second, it should be a big heavy compound exercise that allows you to load the pecs. And lastly, rather than focusing on one portion of the pecs, it should target the chest as a whole.
That said, the Bench Press is the obvious choice.
A study published in the journal of Interventional Medicine and Applied Science, found that bench pressing 3 days per week (Monday, Wednesday, and Friday)—with no chest isolation exercises—increased both chest thickness and one-rep max (1RM) by 50% on average. The chest gains the subjects experienced were directly associated with a stronger bench press.
Now I know what you’re thinking. You’re already bench pressing, getting stronger, but your chest isn’t responding—am I right?
This is where learning the perfect bench press technique comes in handy. Not only will this allow for better chest activation, but you’ll help prevent injury while still managing to increase the load; the perfect recipe for bigger and stronger pecs.
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