In 10th grade my buddy Jason told me that he’s not doing any exercise other than bench press. When I pressed him for a reason, he said that as long as you have a big, swole, chest nothing else matters.
If you have a chest that is big enough to turn coal into diamonds when you flex, people are going to stand up and notice, and who doesn’t want that? I have to say, he was making some good points.
However, Jason made 2 mistakes with his line of thinking. The first was cutting out all his other exercises. That would be a terrible mistake. You can build a huge chest while also training and improving everything else. The second mistake that Jason made was thinking that the bench press was the key. While it is the best exercise for upper body pressing strength as well as impressing people by exaggerating your max numbers (you know who you are), it’s not the best for packing on slabs of muscle. For that, you need to do 2 simple movements, the dumbbell fly and the dumbbell bench press, back to back for 2 sets, that’s it.Image may be NSFW.
Clik here to view.
When you perform 2 exercises back to back it’s called a superset. And the results you are going to get, are just that: Freakin’ super. So here’s how to do it:
You’ll need 2 sets of dumbbells, one for the DB Fly and one for the DB Press. The weight for the DB Fly will typically be a bit lighter than the weight for the DB Press. Choose weights that you can perform 15 reps with. Grab the pair that you selected for the fly, lay down on the bench and do as many reps as you possibly can of the dumbbell fly. When you can’t squeak out another rep, grab the dumbbells, and do as many presses as you possibly can. When you can’t get another rep, sit up, rest 1 minute and do it again. Believe me, after the first set, your chest will be toast. The second set will take that burn to places you’ve never been.
I already know what you’re going to ask me. How does this work? It’s actually pretty simple. Since the DB Fly is a single joint exercise it focuses only on the chest. No other muscles help perform the movement, so when you can’t do any more reps, you are either done with the set, or you need to bring in some assistance to help trash that chest more. The DB Press is the assistance. It’s a multi joint exercise which means that it works the chest, shoulders and triceps. In this case the triceps, and shoulders are helping to crush out the chest even more. The more destruction you do to an area, the bigger it will come back.
Depending on how you set up your training, you should perform this superset once or twice a week, at the end of your workout. Why at the end? Because if you do it at the beginning of your workout, you won’t be able to get anything else done, it’s that much of a crusher.
Start adding this superset in to your workouts and get to building that chest that Jason always dreamed of.
The post The Simple Way to a Bigger Chest appeared first on TrainHeroic.
