Best Weight Training Principle for the Chest

To train the chest you all know presses and fly’s are the way to go. Presses, from a martial arts perspective are great, for the simple fact that they work the exact muscles used when punching. There are many training principles that can be used in order to shock the chest muscles into growth. One which I use (and am sure others do also), I have named the Full Blast.

You shall need a bench which can be raised from a flat position, to various incline positions and finally to a full incline position as when doing shoulder presses. Using dumbbells for this exercise pick weights which enable you to do 12 reps. Starting from the flat position, perform 12 reps of pressing. Then quickly raise the bench up a notch so it is at a slighter incline then perform another 12 reps. Again, quickly raise the bench then perform another 12 reps etc.

The idea is to perform quickly but smoothly, and to reach the full incline position in which you should be almost doing a shoulder press. This is a very hard and taxing training principle and should be used at the end of your chest workout. You shall be doing very well to finish this workout when you first start using it, (starting from a flat position all the way to a full incline) but keep doing it as your strength and muscle stamina will increase. When you can do 12 reps for each different angle, then it is time to increase the weight slightly.