If you’ve been at your caveman workout for some time now, adding these advanced training techniques can take your chest exercises to the next level.
The chest is one area of the body that most people want to develop to a larger degree and by performing the right mix of chest exercises, you can do just that. Here are a few advanced workout techniques that you should be considering.
The first advanced training technique that you can utilize is the superset. With this technique you’ll pair together two chest exercises back to back.
For example, you might perform the bench press and superset that with the pec fly. Or, you might perform the push-up and superset that with the incline bench press.
By doing two chest moves back to back like this, you’ll work more muscle fibers in less time and increase the body’s ability to tolerate fatigue.
The second advanced chest training principle that also works by increasing your ability to tolerate fatigue is the drop set. Drop sets are where you will perform one set at the normal weight that you’d typically use and then immediately after that, drop the weight by about five pounds and perform a second set.
Once that second set has been completed, you drop the weight one more time and then perform a third and final set to finish off the exercise.
This is an extremely intense approach, so expect to cut back on the total sets that you perform during the workout while using it. Most people will only be able to perform two drop sets total as part of their overall workout program.
One other advanced workout technique that you’ll want to think about using is the pre-fatigue set. With the pre-fatigue set you’re going to perform one movement that’s going to isolate the helper muscles that assist with the chest press activity and then move directly into the chest press.
In doing so you’re going to tire out that assistor muscle so that when you do perform the bench press, it’s only the chest muscles that are activated while doing it. This ensures they take the brunt of the weight during the activity, enhancing the strengthening benefits that you get.
Don’t try all of these strategies at once – but rather implement one at a time for a few weeks until you’re ready to move on to the next. This ensures your body keeps guessing as to what’s coming in the future and responding to everything that you’re doing.
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