Proven Principles For Thick, Powerful Pecs
Introduction
I’m going to be teaching you exactly how to structure an effective chest workout for maximum gains in both muscle size and strength.
“How can I build a BIG chest?”
It’s no secret that almost every single lifter out there places their chest development at the top on their list of priorities. The big problem is that the vast majority of these lifters are approaching their chest workouts in an ineffective and downright counterproductive manner by choosing the wrong exercises, using the wrong rep ranges, performing too many sets and by not executing their exercises in the proper fashion, and because of this they severely limit the results that they obtain from their efforts.
The truth is that developing a round, thick set of pectorals is not rocket science and after reading through this short lesson you’ll be surprised at just how simple it really is.
So forget everything you thought you knew about chest training and let’s get right down to business here…
2 Main Ways To Stimulate The Chest
I’m going to start by outlining the 2 main ways to stimulate chest growth.
When it comes to stimulating the chest, we’re dealing with…
1) Pressing Movements
A pressing movement is where the arms are extended away from the upper body in a pushing motion. Examples of pressing movements include…
- Flat Barbell Bench Press - Incline Dumbbell Press - Decline Barbell Press - Wide-Grip Dips
2) Flye Movements
A flye movement is when the arms are bent and are drawn across the front of the upper body in a hugging motion. Examples of flye movements are… - Dumbbell Flyes - Pec-Deck Flyes - Cable Crossovers - Machine Flyes.
So Which Is Better: Presses or Flyes?
When it comes to training the chest for overall size and strength, pressing movements are the KEY to success. They are the basic bread and butter of solid chest development and cannot be replaced in their effectiveness.
What makes pressing movements so great?
Well…
- They will allow you to handle the greatest amount of total resistance
- They place the highest amount of stress on the entire chest region
- They are the most challenging to perform
- They stimulate the greatest amount of total muscle fiber
- They will produce the most dramatic overall anabolic effect on the body
Pressing movements should be given 100% focus in your chest routine.
Are Flye Movements Necessary?
The simple answer is no. Flye movements are just not a necessary part of an effective chest routine. Flye movements are unnecessary because…
- They limit the amount of total muscle stimulation you can achieve
- They are less challenging to perform
- They promote a much smaller overall anabolic effect on the body
People tend to gravitate towards flye movements because these types of exercises allow them to “feel it more in the muscle”. Flyes are an isolation exercise and when performed intensely they seem to produce a more focused effect on the chest muscles because of their isolated nature.
But what you have to realize is that muscle growth is much more than a simple localized event that happens at the level of the muscle tissue itself.
Muscle growth also results as your entire body adapts as a whole to an overall level of stress. Anabolic hormones such as testosterone and growth hormone increase, and this results in an overall, total-body muscle growth response.
Even though flyes may feel like they’re hitting your chest really hard, the isolated, unchallenging nature of these movements produce only a fraction of the overall anabolic effect that heavy pressing movements will produce. For this reason, flye movements are simply unnecessary and do not need to be included in your routine.
Some people might argue with this, but what you need to realize is that building muscle is all about efficiency.
It’s about stimulating your muscles to grow using the lowest number of sets and exercises possible, and not a thing more. Flye movements will not produce any significant chest growth, and if you add them into your routine you’ll simply be placing additional, unnecessary stress on your shoulder joints while simultaneously dragging your workout on for a longer period of time AND eating further into your recovery time.
Introduction
I’m going to be teaching you exactly how to structure an effective chest workout for maximum gains in both muscle size and strength.
“How can I build a BIG chest?”
It’s no secret that almost every single lifter out there places their chest development at the top on their list of priorities. The big problem is that the vast majority of these lifters are approaching their chest workouts in an ineffective and downright counterproductive manner by choosing the wrong exercises, using the wrong rep ranges, performing too many sets and by not executing their exercises in the proper fashion, and because of this they severely limit the results that they obtain from their efforts.
The truth is that developing a round, thick set of pectorals is not rocket science and after reading through this short lesson you’ll be surprised at just how simple it really is.
So forget everything you thought you knew about chest training and let’s get right down to business here…
2 Main Ways To Stimulate The Chest
I’m going to start by outlining the 2 main ways to stimulate chest growth.
When it comes to stimulating the chest, we’re dealing with…
1) Pressing Movements
A pressing movement is where the arms are extended away from the upper body in a pushing motion. Examples of pressing movements include…
- Flat Barbell Bench Press - Incline Dumbbell Press - Decline Barbell Press - Wide-Grip Dips
2) Flye Movements
A flye movement is when the arms are bent and are drawn across the front of the upper body in a hugging motion. Examples of flye movements are… - Dumbbell Flyes - Pec-Deck Flyes - Cable Crossovers - Machine Flyes.
So Which Is Better: Presses or Flyes?
When it comes to training the chest for overall size and strength, pressing movements are the KEY to success. They are the basic bread and butter of solid chest development and cannot be replaced in their effectiveness.
What makes pressing movements so great?
Well…
- They will allow you to handle the greatest amount of total resistance
- They place the highest amount of stress on the entire chest region
- They are the most challenging to perform
- They stimulate the greatest amount of total muscle fiber
- They will produce the most dramatic overall anabolic effect on the body
Pressing movements should be given 100% focus in your chest routine.
Are Flye Movements Necessary?
The simple answer is no. Flye movements are just not a necessary part of an effective chest routine. Flye movements are unnecessary because…
- They limit the amount of total muscle stimulation you can achieve
- They are less challenging to perform
- They promote a much smaller overall anabolic effect on the body
People tend to gravitate towards flye movements because these types of exercises allow them to “feel it more in the muscle”. Flyes are an isolation exercise and when performed intensely they seem to produce a more focused effect on the chest muscles because of their isolated nature.
But what you have to realize is that muscle growth is much more than a simple localized event that happens at the level of the muscle tissue itself.
Muscle growth also results as your entire body adapts as a whole to an overall level of stress. Anabolic hormones such as testosterone and growth hormone increase, and this results in an overall, total-body muscle growth response.
Even though flyes may feel like they’re hitting your chest really hard, the isolated, unchallenging nature of these movements produce only a fraction of the overall anabolic effect that heavy pressing movements will produce. For this reason, flye movements are simply unnecessary and do not need to be included in your routine.
Some people might argue with this, but what you need to realize is that building muscle is all about efficiency.
It’s about stimulating your muscles to grow using the lowest number of sets and exercises possible, and not a thing more. Flye movements will not produce any significant chest growth, and if you add them into your routine you’ll simply be placing additional, unnecessary stress on your shoulder joints while simultaneously dragging your workout on for a longer period of time AND eating further into your recovery time.
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