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Thursday, 14 January 2016


What can I do to lose my small, weak chest? This seems to be the most common weak point I hear about. Here are a few routines that are sure to blast new growth into your chest. Good luck!

The chest is a complicated muscle, and one of the larger areas of the body. In fact, you can have several different problems with the chest: good size but a weak upper chest, not that much size and still a weak upper chest, maybe your inner chest just isn't right, maybe your outer chest seems weak, or worse yet, maybe your chest doesn't respond at all and you feel your bench presses in your front deltoids and in your triceps instead of your chest.

Squeeze the chest muscles at the start, and do a slow, controlled rep - not some super fast rep, this isn't a race! Grip width and elbow angle in relation to the bar is important: you want a grip that's around shoulder width and elbows straight out at a 90-degree angle. However, play with both of these if it helps find a way to feel the muscles easier.

Barbell Bench Press

4 sets of 8-12 reps

 Incline Dumbbell Flyes 
 3 sets of 8-10 reps

 Barbell Incline Bench Press

 4 sets of 8-12 reps

Dumbbell Pull-over

3 sets of 8-10 reps