Connect
To Top


Best-Chest Training Tactics


www.ironmanmagazine.comQ: I really admire your physique as a whole, but your chest is just ridiculous! Your side-chest pose reminds me of Arnold’s, and I don’t think your pecs would be out of place in the IFBB! What exercises have been the focus of your chest training throughout the years, and do you train your chest any differently now—as it already is so big.

A: Thank you so much for your comments. Comparing my side chest to Arnold’s is one the biggest compliments I could receive, as I feel his pecs may have been the best in the history of bodybuilding.

As to your question, I want to bring up an important point, which may be even more essential to understand than the actual exercises I use. From a very early time in my training I instinctively learned how to position my body for optimal pec recruitment on all chest exercises. I never felt my delts or triceps doing the work during my pressing movements and could always lock right in on my chest. I believe that’s the main reason I have been able to build my pecs to the size they are. So, before I go on, let me review proper torso positioning so that you get the most out of any chest exercise you may be doing:

 

• Lie on the bench, and set your feet firmly on the floor.

• Arch your lower back slightly.

• Raise your rib cage high.

• Squeeze the shoulder blades together.

• Pull your shoulders downward.

 

Early in my chest training I relied mostly on basic compound movements and focused mainly on flat-bench barbell and dumbbell presses, barbell incline presses, flat-bench flyes, weighted dips and dumbbell pullovers. My main goal was to become very strong in those exercises with perfect form, and I accomplished that, eventually benching 405 for six reps; incline-pressing 365 for six reps, dumbbell-pressing 170s for six reps; hitting 110s on flyes for sets of eight to 10; using a 150-pound dumbbell on pullovers and strapping 135 pounds around my waist for dips.

I no longer do traditional flat-bench work and stick mainly with incline movements, as I feel the upper chest can never be overdeveloped. Using my P/RR/S and FD/FS training systems, I generally choose the exercises from the following list: Smith-machine incline presses, Hammer Strength incline presses, incline dumbbell flyes, dumbbell pullovers, Smith-machine bench press to the neck and low-cable crossovers. I also vary my angles on incline movements from as low as 15 degrees to as high as 75.

 

Editor’s note: Eric Broser’s new DVD “Power/Rep Range/Shock Max-Mass Training System” is available at Home-Gym.com. His e-books, Power/Rep Range/Shock Workout and The FD/FS Mass-Shock Workout, which include complete printable workout templates and Q&A sections, are available at
X-Workouts.com.

You must be logged in to post a comment Login

Leave a Reply

More in Bodypart

  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017
  • The Ultimate Arms Workout

    Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D  ...

    Sharon OrtigasSeptember 28, 2017
  • 4 Exercises That Build Six-Packs Better Than Sit-Ups

    BODYPART WORKOUT Activate and train your core to sculpt the abs masterpiece of your dreams. By Raphael Konforti MS, CPT  ...

    Sharon OrtigasSeptember 25, 2017