Big Pecs with Extreme Chest Exercises

If you want to build big pecs, you need to lift heavy weights. The challenge arises when we try to lift too much weight that strains the shoulders. You need to use a spotter and don't lift more than you can manage, a torn pec is a not only painful but requires a very long recovery. Above all be safe. Yes you need to lift heavy and very heavy weights to force those muscles to grow. Don't overdo and use plenty of variations such as partial reps.

Train your chest 1-2 times per week. Have 5-7 days rest between workouts. Make sure you eat enough calories. You must eat 500 calories more than your maintanence level each day to make those pecs grow. You must make sure you eat enough protein to build big pecs. Consume your protein/carb shake 30 minutes before your workout and immediately after.

Here are the extreme chest exercises,
1.Dumbell Bench Press (3 sets)
Set 1 Flat 8 reps
Set 2 Decline 8 reps
Set 3 Incline 8 reps

No rest between sets, after the third set rest 3 minutes.

2.Flat Barbell Bench Press (use a spotter)
This set will have 5 second holds at 2 different positions.Proceed like a normal bench press and do 1 complete rep.Then lower the bar to your chest and only raise it halfway up and hold it for 5 seconds. Repeat for 5 reps. Then complete 1 full rep. Next Start at the top and only lower it halfway down and hold it at the half way point for 5 seconds, then back up again. Repeat for 5 reps. Complete 1 full rep. It will look like this.1 full rep
5 half up (hold 5 seconds)
1 full rep
5 half down (hold 5 seconds)
1 full rep

3.Incline Chest Press (Complete 15 reps in 3-5 minutes)
This is an extreme bodyweight exercise. Put your feet on a wall and your hands on the ground a few feet in front of the wall, so you are doing a hand stand, but your body is not vertical, still angled. Keep your body aligned and proceed to do what will look like upside down push ups. Complete the number of reps in the time frame.

Repeat this workout for 6 weeks, follow the nutrition and supplement guide and you will have big pecs in no time.

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