Best Chest Training Tips, Period by Adam Bentley

The Best Chest Training Tips, Period

Small Changes for Bigger, Stronger Pecs

by Adam Bentley | 09/01/15

1. Slight variations on the basic lifts will build a stronger and denser chest.
2. Benching with loads greater than 80% of your 1RM makes almost every muscle fiber contract as hard as possible.
3. Tweak your grip width and your bench angle to target the clavicular and sternocostal heads separately. This will help maximize overall chest development.
4. Using elastic band resistance in push-ups can produce similar levels of muscle activity as in bench presses.
5. Performing your push-ups with your hands touching is much more effective than doing them with a wider grip.
6. The pec deck is preferable to the dumbbell flye because it allows you to maintain muscle tension throughout the movement.

   Preserve the Push-Up!

   Research has found that using elastic band resistance in push-ups can produce similar levels of muscle activity as in bench presses, and even produce similar gains in strength over long-term trials.
   Simply grab opposite ends of the band with both hands and stretch it behind your back before getting into a push-up position.
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