#chestgains

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What is your primary goal for chest development? Here are some tips. 👇🏻 Basically, it comes down to optimizing strength vs hypertrophy. If you had to choose one, which would it be? If strength (ie. powerlifting) is your goal then you will obviously want to focus on flat bench pressing in order to get better and more efficient at that particular lift and skill. You will also likely be working in lower rep ranges with heavier loads in order to increase your 1 rep max If hypertrophy (physique/aesthetics) is your goal then optimal training will be different. Flat bench press becomes a much lower priority. Instead, focus on these (and in this order): - Incline Presses - Adduction (Chest Flys) - Decline Presses The upper chest is super important for a big/full look, but it can be more difficult to develop well, which is why it should be the main priority. As an example, I train chest 3 times per week. Each time I include something that focuses on the upper chest, and I usually make it the first lift of the workout. Two days will have some type of fly and two days will have something that focus on lower chest. Also, I usually focus on sets in the 8 - 12 rep range. This will result in greater volumes vs heavy, low rep sets. Hypertrophy increases when volume increases. 👍🏻 Don't get me wrong, you can still build a big chest powerlifting, and you should still be trying to get stronger (progressive overload) with higher rep hypertrophy work. But if you want the best results possible for your particular goal, then pick your lane and stick to it the majority of the time. So what is your main goal? Strength or hypertrophy? _____ #chestgains #traininggoal #worksmarter #trainingtips #sizevsstrength #bodybuildingtips #ketoinglife #aestheticsvsperformance #gainsovereverything https://www.instagram.com/p/Cck8gwcOZvC/?igshid=NGJjMDIxMWI=

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A little throw back to some midnight road trips to checkout a new gym 2 hours away and pushing some heavy presses. I do love a good horizontal press. #chestpress #chestgains (at Gym) https://www.instagram.com/p/CSvvU6CJwie/?utm_medium=tumblr

#flexin lol working on that chest tho ! Gimme another month ✊🏾 #ChestGains #armGains #gymflow #GymRat. (at Silver Spring, Maryland) https://www.instagram.com/p/BuiSumDl8Ht/?utm_source=ig_tumblr_share&igshid=s1fyxh2op12q