3 WARMUP DRILLS FOR A BIGGER, STRONGER, CHEST
Chest training ahhh, from my experience the man's favourite body part to train, a symbol of our bench pressery, long gym sessions, and extra reps slaving away in hopes to grow those pecs. BUT for some of us no development? Genetics? Poor workouts? Maybe my belly is to big to reveal my huge chest? All valid questions to ask yourself BUT the answer may lie not where you expect!
Warmups are crucial for performance, performance is crucial for results, compounded effective efforts in the gym = Success. You're obviously not a time waster and want to get the most out of your session. You need a good warmup to recruit muscle, avoid injury and increase strength so you can overload your pecs into some new gains.
I have seen poor pec development from weak rotator cuffs, tight/weak external rotators and inability to contract the pecs. Don't worry if you don't know what that means it doesn't matter here are the warmup solution to have stronger joints and a bigger chest!
1. Seated DB External rotations 3 x 12 3110
Place your elbow on top of your knee, lower the dumbbell for 3 seconds just below 90 Degrees and raise up to the top! Repeat 12 times, Most neglect rotator cuff training which can limit your chest gains and lead to shoulder pain! Add these in on every chest workout, increase the weight and watch your strength improve as well.
2. Lying shoulder half circles into med ball 3 x 10
Short pecs are quite common due to living life front loaded. I like this one to loosen up my pecs, I can't seem to get in there as well with a foam roller as a firm medicine ball. Place the med ball into the chest right next to the front part of the shoulder, apply pressure then perform half circles. I like to rotate my hand as I go to see if I can free up some tight tissue.
3. Foam roller contractions 3 x 10 seconds
The ability to contract the muscles in your chest will go a long way in developing your pecs, I love drills that fire the muscles almost in a pre exhaust fashion in a warmup so they're primed and ready for action. This is one variation of many for the pecs but grab a foam roller, sit down, set your arms out front straight and drive your palms through the foam roller contracting your chest as hard as possible. This burns like crazy!
Enjoy the gains that accompanies this warmup!