Supersize Your Pecs With This Four-Week Chest Specialisation Plan
Summary
Each day targets a different area of your chest or a different quality – moving from strength boosting heavyweight lifts to high-rep burners to ensure holistic pectoral progress. To fuel your pec popping gains, ensure you’re taking on adequate calories and consuming enough protein, aiming for around 2g of the good stuff per kilogram of bodyweight. Rest 60 seconds between sets Laying on a bench inclined to around 30 degrees, press a pair of dumbbells into the air, locking out your elbows (A). Lay face down on a bench, or hinge at the hips until your torso is parallel to the ground, holding a pair of dumbbells with arms at full length (A). Using stirrup handles attached to the high pulleys of a cable crossover machine, take one in each hand – your arms outstretched with a slight bend.