Personally, I think all these chest workouts you see in magazines and online these days are pure rubbish.
In the past, the focus was on being as strong as you looked and also on being athletic.
Flat benches weren’t all the rage, and yet bodybuilders in the 1950s and 1960s built massive chests and had tons of muscle everywhere to go along with their big pecs.
Read on to find out how they did it.
OLD SCHOOL CHEST TRAINING
Many people feel that the flat bench press is the best chest exercise and it is for some people, but for many all it ends up building is massive triceps or massive front deltoids.
If you are one of those people, try leaving the banks flat for a while and try doing dips.
The dips I’m talking about aren’t triceps dips that are done between benches, but are done using parallel bars; These are known as parallel bar funds.
The dips have almost been forgotten and this is a shame because they work hard on the chest.
Start slowly with dips and only add weight when you can do an easy set of twenty with just your body weight, and then only add a small amount of weight.
When you start to add weight, stick to the tried and tested 5×5 program (that is, five sets of five reps per set, for a total of twenty-five reps).
One point: never add weight just to add weight, only do so when you can add weight without giving up good form; all of this sets you up for injury.
Next we have jerseys
Sweaters were another exercise staple a long time ago, and for good reason: They work your upper body hard.
However, what they really do well is help stretch the ribcage.
Yes, some people will say you can’t stretch your ribcage, but I know my ribcage has stretched, so I know it’s possible.
What this does is help create depth in your chest so that you don’t disappear when you roll to the side.
Although you can wear many sweaters, a great way to wear them is as an accessory.
By this I mean, when you’ve finished your chest workout for the day, finish with one or two sets of barbell pullovers (although they can also be done with dumbbells) done for twenty reps per set.
Take your time with these, making sure you get a good stretch, don’t rush them.
SOME POINTS
Funds can also be used as a finisher and not a power move.
But if you decide to end your workout with a set of high-rep dips, be careful, you won’t have as much energy, so the minute your form starts to break down, stop.
The same goes for pullovers, if you feel like you’re not in a position to finish your workout with one or two sets of high rep pullovers, don’t do them, there’s always another workout.
Remember that it always pays to be safe rather than sorry.
CONCLUSION
There you have it, two old-school chest launchers that, if used regularly, will help your chest explode to new levels of growth.
KEEP TRAINING