Exercises to increase mass and get a solid pump in your chest in a flash.

Incline dumbbell flies

Incline dumbbell bench press   Incline dumbbell bench press

  • Lean back on an inclined bench; with a dumbbell in each hand, resting on your chest.
  • Press the dumbbells out in front of you.
  • Slowly lower the weights outwards as if you were drawing an arc in the air. Bend your elbows slightly and continue this motion until your elbows are parallel to the bench.
  • Slowly bring the weights back up in the same arc shape, focus on tensing your pecs as you bring the weights back together.
  • Repeat for reps – start with eight.

Press ups

   Press ups

  • Get on to your hands and knees with your hands underneath your shoulders.
  • Keep your hands wider than shoulder width for chest emphasis, or exactly shoulder width for triceps emphasis.
  • Move onto the balls of your feet and the heels of your hands, and then walk backwards with your feet until you’re in the plank position.
  • Begin to bend your elbows, lowering your body in one solid piece in a downward motion toward the floor. Keep your abdominal and leg muscles tight throughout the movement. Make sure your head is in line with your spine.
  • Depending on your hand position your elbows will bend at your sides or outwards.
  • Continue to lower yourself until your chest is one or two inches from the ground, push back up.
  • Try to go until failure.

Flat barbell bench press

Flat barbell bench press   Flat barbell bench press

  • Lie flat on the bench.
  • Grip the Bar with hands slightly shoulder width apart.
  • Lift the bar and squeeze your shoulder blades.
  • Slowly lower the weight until it’s just above your chest, making sure to breathe and to not lock your elbows.
  • Repeat for reps.


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