How to train your chest… effectively:
1️⃣ Focus on compound movements
2️⃣ Emphasize the stretch portion of the lift
3️⃣ Understand the anatomy of the chest
4️⃣ Vary the angles of your lifts
5️⃣ As always, focus on:
🔘 Progressive overload – Gradually increase the weight you lift. This challenges your muscles and forces them to grow. Aim to increase the weight or the number of reps each week.
🔘 Training near to failure – Focus on lifting with high intensity. Aim to stay within an RIR (Reps In Reserve) range of 1-2 or an RPE (Rate of Perceived Exertion) of 8-10.
🔘 Rest and recovery – Ensure you have adequate rest between sets and workouts. Muscles grow during rest, so don’t neglect your recovery time. Aim for at least 72 hours of rest before working the chest again.
🔘 Nutrition – Proper nutrition is key to muscle growth. Ensure you’re consuming enough protein, healthy fats, and carbohydrates. If you aren’t hitting your protein goal, simply increase the portion size of proteins in each meal. For example, if you’re currently eating 6oz of protein, boost that to 8oz. If you still aren’t hitting your protein target, consider supplementing with shakes and protein bars.
🔘 Consistency – Stay consistent with your workouts and nutrition. Results take time, so keep at it and stay patient.
#chest #chestday #reprange #hypertrophy #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam
