If you are looking to build a thicker and bigger chest, here are 3 chest crushing exercises that apply ALL 3 mechanisms for pec fiber growth.
There’s nothing more satisfying than growing a bigger chest other than having bigger arms.
To get the most out of your chest training you need to apply ALL 3 mechanisms to muscle growth.
A 2010 paper in the Journal of Strength & Conditioning Research by Brad Schoenfeld identified these three mechanisms of rapid muscle growth as:
- Mechanical Tension
- Meatabolic Stress
- Muscle Damage
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Here are 3 mentally challenging chest workouts that apply all 3 mechanisms for muscle growth to build a bigger chest.
Exercise #1 Barbell Chest Press
Mechanical tension is applied to any muscle group when you lift heavy.
The old 5×5 workout is a great example of using mechanical tension.
For best results you want to work with your 12 rep max.
Below is the first exercise that you want to do for this bigger chest workout.
Sets – 10
Reps – 5
Rest– 3 minutes
Instructions: Choose a weight that is your 12 rep max. Lay on a flat bench and grip the bar shoulder width apart. As you bring the bar down flex your pecs keeping tension on the chest the whole time and use a 3 negative. As you bring the bar up, keep tension on your pecs and only come up 3/4’s of the way not locking out your elbows at the top.
Exercise #2 Machine Press (8 Second 1 Arm Negatives)
Long eccentric movements are great for building mind muscle connection. There is no better way to create mind muscle connection than doing slow negatives.
Doing slow negatives also creates a lot of muscle damage (one of the three mechanisms to muscle growth).
Sets – 8
Reps – 6
Rest– 90 seconds
Instructions: Press with 2 arms and then go down (eccentric movement) with only 1 arm using an 8 second negative.
Exercise #3 Giant Set Chest Circuit
Giant sets create metabolic stress (the second mechanism to muscle growth).
For instructions on how to perform this giant set, please see below:
A1. Incline Chest Machine Press
A2. Flat Dumbbell Chest Press
A3. Incline Cable Chest Flye
A4. Pec Dec
Rounds – 4
Reps – 12-15
Rest– 60 seconds after each round
Instructions: You’ll perform each exercise using a 12-15 rep range for 4 rounds with not rest between exercises for a huge pump. After you complete one round, rest for 60 seconds and repeat 3 more times for a total of 4 rounds.
What’s Next?
Meet Mark Coles. If you don’t know who he is, he’s the UK’s leading Physique Coach and educator.
He’s also the owner of M10 Fitness, a physique development facility based in the UK.
He’s just competed at his most recent show, and won the OVERALL at British Nationals!
When it comes to building muscle, Mark knows exactly what he’s doing. Just take a look at his own physique, and the incredible results he’s achieved with his own clients below.
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He’s been in the industry 15 years, and during that time he has traveled the world studying and developing his craft.
Everything he’s studied, he’s applied to the development of his own physique, which has given him the extra edge when it comes to coaching his clients.
He has recently launched his awesome Cover Model Chest program, where he took world-renowned Cover Model and trainer Kirk Miller through a 12 week chest transformation.
Having played sport for many years and suffered many shoulder injuries, Mark knows only too well the issues people face with slow chest development.
So he put down everything that he knew and delivered it across 12 weeks, Kirk has always struggled with slow development to his chest, so this was a perfect opportunity for Mark to showcase his craft.
They say that pictures say a thousand words, so I guess it’s easier if you guys just take a look at the before and after pictures below.
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These results were across a 12 week time frame, and what’s even better is Mark documented the whole journey on video. Over 40 videos covering exercise execution, instruction and motivation.
You also receive the exact workouts that Kirk followed from start to finish.
You can pick up all of the videos, all of the programs, and start growing a better chest immediately….
You can pick up a copy and gain immediate access by clicking on the link below.
