the classics still hold up, but your chest can grow accustomed to variations on the same routine. the following eight approaches are riffs off the standards, but come up with completely new mixes designed to break you out of routine routines and pump up your pecs. front deltoids and triceps usually do much of the work in a chest press, but if you do flyes before presses, your pecs will give out before your delts or triceps. in addition, it’s a very convenient superset, because after finishing a set of bench presses, you can quickly rotate 90 degrees and begin pullovers on the same bench. most trainers tend to do presses and flyes flat much of the time. this will allow you to fully compartmentalize your chest into upper and lower sections and to focus more intensely on each area.
the high/low principle alternates a series of low-rep sets with a series of high-rep sets. you might not think there’s much opportunity for variety in your pec workouts, but there are a lot of ways to perform presses and flyes. start each rep with a barbell pullover, and then bench press the bar, thus working your pectorals together with your lats and serratus. in this way, you remove momentum from the lift and force your pecs to work harder at raising the weight out of the lowest position. one-arm pec-deck flyes it’s not practical to train your left and right pecs unilaterally with free weights, but you can with a machine. whether you use the routines and suggestions here for a jump-start or for an extended period of high-octane workouts, they can provide the right mix for pectacular new growth.
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