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Dynamic Tension Chest Exercises: 5 Training Secrets to build Muscle Mass fast!

Professional Trainer and former NFL player Ryan Watson
PART 1
1. Exercise: Press on Stability Ball

Traditional Dumbbell Exercises with a 180 degree rotation on a Stability Ball.
Tip: Help engage your core more and broaden your range of motion.

Superset – Push Ups on Stability Ball

Tip: Superset 10 reps, 2 to 3 isometric holds at the top, maximize extension.

2. Exercise: Body Weight Push Ups

Great way to shock your chest.
Tip: Stack weights on your upper back to increase chest stress

Superset – band push ups

Band goes through your upper part of your back to give you maximum resistance.
Tip: Superset 10 reps, 3X, form a narrow base with your hands.

Part 2
3. Exercise: Kettle Bell Presses

Kettle bell flies – gets the pecks more stimulated.
Tip: Changing up your routine helps work muscle groups differently by changing the resistance.

4. Exercise: Cable Crossover 21s

Cable crossover stack – 7 from the bottom, 7 from the midrange, 7 from high to low.
Tip: Keep the reps continuous, hitting your failure point every time and achieve maximum fatigue.
Stand 2 feet in-front of pulleys to maximize the stretch.

5. Exercise: Forward Lean Dips

Great mass chest builder.
Tip: Warmup before dipping. Strap on body weights to increase resistance.

Total workout should take 1 hour

 

The Workout Plan

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