8 week workout program for growth pectoral muscle mass

Let’s talk about the killer training of your nursing. AT over the next two months you will shock your pectoral muscles this program and you will certainly notice growth. We recommend starting order bigger shirts right now.

You are not happy with your breasts, are you? If it were otherwise, you would not pay attention to this article. I understand it saddens you train hard, but nothing with your chest going on? Where did the progress go?

Let’s assume you have a good neuromuscular connection and you you know how to turn the pectoral muscles into work, while turning off deltas and triceps. Let’s also assume that you have a good physical form and you give all your best in training. If all of the above is true, then, most likely, the problem is not at all you, and in your program.

There is one common mistake that that people perform the same exercises in the same order, the same number of sets and reps in the same volume same pace. This does not lead to growth. You must constantly surprise your muscles with new exercises and techniques that you don’t used before. This is where your mistake lies, but fortunately I have a ready-made solution for you!

The next three workouts are designed to shock your pectoral. muscles, which will inevitably lead to their subsequent growth and progress.

• Training number 1. Upper chest muscles
  • Exercise Technique
    • Landmine bench press
    • Bench press at an angle in Smith’s simulator
    • Superset: spreading arms to the sides in the crossover, push-ups
• Training number 2. Method of preliminary fatigue
  • Execution technique
    • Butterfly Exercise
    • Dumbbell bench press from chest lying on a bench
    • Superset. Flattening in the crossover, reverse push-ups from benches
• Training number 3. Crazy intensity
  • Execution technique
    • Dumbbell bench press on an incline bench with a parallel grip – Rest pause
    • The bench press in the simulator sitting – Different pace
    • Supreset: Breeding dumbbells on an incline bench, bench press dumbbell
• How to use this program

Training number 1. Upper chest muscles

This training is aimed at training the upper section of your nursing. This department is often ignored by athletes who are more focused on actually lifting weights than at work target muscle group. This workout will blow your chest and time will make the top of the chest tight as a thick piece of beef steak.

1. Landmine bench 2-3 approaches warming up 4 working sets with weight increase.
2. Inclined bench in Smith’s simulator 4 sets, 6-8 rotations
Superset: Crossover hands 4 sets of 10-12 reps Push ups 4 sets to failure.

Exercise Technique

Landmine bench press

Kneel down and grab the end of the bar with both hands. Keep your elbows closer to your body, at the bottom of the motion, tap hands of the top of the pectoral muscles. Push the weight away from you. Keep your pectoral muscles in tension during the entire exercise, squeeze them.

Bench press at an angle in Smith’s simulator

Choose a weight with which you could do 10-12 reps, while leaving a few more repetitions in stock. Remove the barbell from retaining loops and slowly lower it to the top of the chest. Let me barbell to stop completely, do not let it “spring” from breasts.

You will feel a strong stretch in your pectoral when the barbell will stop in the lower phase of movement. Delay in this position eliminates inertia and greatly increases complexity fulfillment. Do not be surprised if you can only do 6-8 reps with minimal weight.

Superset: spreading arms to the sides in the crossover, push-ups

Breaking hands in the crossover and push ups. Sit on a bench with an adjustable angle tilt. The mounting points of the crossover cables are located in the bottom position. Choose your appropriate weight and work with it weight. Once you complete the crossover approach, immediately sit down on the floor and do standard push-ups until full failure. It may bother you that this exercise will not break through. middle and lower chest. Don’t worry this superset is good works out the top of the chest.

Training number 2. Method of preliminary fatigue

Breast training will give you an idea of ​​how the method works. preliminary fatigue. This method is used in training. pectoral muscles, because many athletes believe that their front deltas and triceps get tired before pectorals get their due load. Prefatigue through insulating exercise solves this problem.

1. Exercise “Butterfly” 3 sets of 10-12 reps. Increase weight in each approach, and then two more approaches in the style of “21” with a lighter weight.
2. Bench dumbbell bench press 5 sets with increasing weight – 12, 10, 8, 8, 6 reps in each.
3. Superset: Crossover rollout 4 sets, 10-12 reps. Back push ups from the bench 1 set, 10 reps

Execution technique

Butterfly Exercise

You probably never did this exercise first on the day. chest training. Maybe you wanted fresh energy first perform bench presses, or just never thought try this kind of exercise routine. I assure you if you put this exercise is the first in training, you will be surprised by the new sensations.

Follow three approaches with ever-increasing weight, and then two more approaches in the style of “21” according to the following scheme – 7 repetitions in full amplitude, then 7 repetitions in partial – from stretched positions to the middle, then 7 repetitions from the middle of the amplitude to fully abbreviated position.

Dumbbell bench press from chest lying on a bench

Make Nothing in This Exercise – Normal Hard Work with serious weight. Your pectoral muscles will burn after previous exercise, which will allow them to fully work out until of how the assistant muscles – the triceps and the anterior delta become tired. Vigorously tighten and contract your pectoral muscles with each new repetition.

Superset. Flattening in the crossover, reverse push-ups from benches

Just like with the butterfly exercise, force your chest muscles burn, then go for push-ups from the bench. For in order to load the pectoral muscles more and turn off the triceps lean forward a little.

Training number 3. Crazy intensity

Another method for developing pectoral muscles is to use rest-pause method. During this workout we will apply this method in different variations with different tempo, and in the last exercise, we won’t let the iron out of our hands for 8 approaches, while doing from 80 to 120 repetitions.

1. Dumbbell bench press on an incline bench with a parallel grip 4 approaches in the technique of “rest pause”. 10-12 reps
2. Bench press in the simulator sitting Different pace. 4 sets, 16 reps (8 slow, 8 quickly)
3. Superset Breeding Dumbbells on an Incline Bench 4 sets of 10-12 reps Dumbbell bench press 4 sets of 10-15 reps

Execution technique

Dumbbell bench press on an incline bench with a parallel grip – Rest pause

The rest-pause method is an incredible technique that allows do more reps with more weight. After you warmed up, take the weight you can do 6 reps, follow these 6 reps, then rest for 12 seconds Then do 3-4 repetitions again. Rest again in within 12 seconds. Complete a couple more final reps before failure. Complete the approach. Notice during this approach you performed twice as many repetitions as usual!

The bench press in the simulator sitting – Different pace

Take a seat in the simulator to simulate a bench press. Set weight, s which you can perform about 12 repetitions. Complete 8 reps at a very slow pace. 2 seconds rise, pause in high point for peak contraction of the pectoral muscles, 4 seconds lowering weight. Then do another 8 reps in quick continuous manner without any pauses at the extreme points of the amplitude. If you cannot complete 8 reps in the fast phase of the approach, just lose weight.

Supreset: Breeding dumbbells on an incline bench, bench press dumbbell

The supersets in which you use are very effective. the same equipment for both exercises. Follow up breeding dumbbells on a bench 10-12 times, and then do a bench press the same dumbbells. It is possible that your pectoral muscles will already be very tired by this time and you cannot do more repetitions.

As with all other hand-breeding movements, not skimp on weight. The pectoral muscles must do a good job before how do you get started with bench press exercises. Keep high intensity throughout the workout.

How to use this program

Repeat these three steps for maximum effect. Workout consistently on your chest workout day. it allow you to add more variety to your chest workout, than your usual program.

• Day 1: Chest and Triceps
• Day 2: Back and Shoulders
• Day 3: Hands and Feet
• Day 4: Rest
• Day 5: Repeat

Follow this program for 8 weeks. During this time you pay attention to your breast 11 times. The result is that You expected from your previous program to be here and now. Your the pectoral muscles will become more dense and full.

After eight weeks of training, return to your usual chest training and exercise so for the next 8 weeks

If you want to add meat on your chest again – again start applying this program.