Time to build yourself a wide, big and muscular chest with the help of these 3 movements. A big chest is a dream come true for many people and so if you too want to build it in the least possible time then these 3 exercises are going to help you achieve that in no time.
Decline bench press
The traditional form of the heavy bench press is done on flat surfaces so that doesn’t usually help in building mass for your chest. However, if you do the decline pressing it will help you get a better contraction on the chest along with very little shoulder engagement. In order to simulate the growth, you need to use a rep range that is going to be in between 8 to 12 with a 3-second eccentrics so that the pecs are put under a lot of mechanical tension.
Handles less incline cable flyes
Flyes are great for building pecks. If you perform them along with cables then you will find the tension highly targeted on the chest region. Owing to this you will be able to produce a lot more hypertrophy. You can start off with a repetition range that is going to be around 15 to 20 and this will allow you to build a lot of tension in your pecs and you will be able to stress on the slow twitching muscle fibers.
Isometric peck deck
For this, you will need to squeeze your pecs and then use a controlled tempo all throughout the concentric phase, while you are at the peak you need to hold the contraction for around 2 secs while you will need to tense your chest as hard as you can. Perform 10 to 12 reps in each of the sets.
