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4 Chest Cheat Codes For A Fuller Chest (No Bench Press Needed)

4 Chest Cheat Codes For A Fuller Chest (No Bench Press Needed)

Let’s face it— Every guy wants a bigger chest.

Building admirable pecs is nearly impossible, ESPECIALLY if you stick to the conventional bench press and push-up mentality. Guys do them for months (even years) and still can’t even fill out a medium shirt!

That’s because these movements just aren’t optimal for chest growth!

But I’ll give you 4 chest cheat codes along with 3 pec-specific movements to add into your routine with ease. Unlike the bench press or push up, these hacks will wake up those dormant pecs and have them firing on all cylinders—all by simply modifying your current routine!

1. Don’t Just Press—SQUEEZE!

While most chest exercises involve pressing movements, people often neglect the “squeeze”. The pecs are responsible for a few movements, including horizontal adduction or pulling the arms toward the midline of the body.

While most people do chest flys and bench press, other muscles [shoulders & triceps] often assist too much, taking the focus off the chest unless you really find exercises that put you in the best position to squeeze the chest.

Most people have a hard time feeling their chest activate during bench press. I know it took me over a year to even get a subpar contraction when bench pressing.

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Try this exercise for a great chest contraction:

I call them the Napoleon Press as Napoleon always had his hand in his suit, similar to the position of this exercise. Grab a single cable at nipple level. While squeezing your elbow into your ribs, press away for the weight stack, keeping your arm as close to your body as possible. Be sure to stand upright with a proud chest and don’t round your backer shoulders. You will feel your chest squeeze tighter than ever.

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      Do 3-4 sets of 10-12 reps one to two days a week with moderate weight and focus on the squeeze.

      2. Think Outside the Box with Equipment

      If you do what you’ve always done you will get what you’ve always got. It’s time to change up some of your exercises.

      Using different equipment will allow your chest a new stimulus to grow from, breaking you out of that pec-plateau. Changing up your exercise angles will give you a better ability to contract and, honestly, doing the same thing over and over expecting different results is insanity.

      Try Using Back Equipment for Chest:

      Find your gym’s T-bar row machine or set up and grab the end of the bar with one or both hands. Pressing with this set up and angle will really get you chest fibers firing. For an extra squeeze, rotate your body slightly so your are single-arm pressing across your body and upwards for the craziest chest contraction you’ve ever felt. You can also use the V-bar attachment on the end of the bar and squeeze your elbows in for a more time-efficient pump.

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      Use Back Equipment for Chest -1

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              Try doing 3-4 sets of 10-12 reps one to two days a week.

              3. Quit Cutting the Motion Short!

              So why exactly do the bench press and push up just not deliver optimal chest growth? Aside from form needing to be perfected (Check out this article to perfect your bench), these exercises do not train the chest’s full range of motion.

              That means you are missing an opportunity to build a bigger chest.

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              The chest muscle brings the arms across the chest, but If you try it right now you can bring your arm pretty far across your chest, right? Now, try doing it with both arms at the same time. Pretty much impossible.

              Bench press and chest flys stop the chest contraction short. Now, that doesn’t mean they are bad exercises, but that does mean you may want to train the rest of the motion with a different exercise that can pick up the slack. More contraction equals a bigger chest.

              Try this single arm cable or machine fly:

              Set the cable to shoulder height and stand perpendicular to the weight stack. Use a single rope attachment or even grab the cable itself over hand. Keeping your body facing forward, arm almost locked out, and your shoulder blades together, bring the cable horizontally across your body. Think about touching your opposite shoulder with the inside of you elbow and you will feel your chest tighten almost to the point where it cramps.

              single arm cable chest excercise-1

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                  Use a lighter weight for this exercise and stick to the 12-14 rep range for 2-3 sets, being sure not to round your shoulders.

                  4. Contract with Intention

                  The biggest problem with people’s lifting programs is the lack of intention.

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                  Most people lift with the intention of moving weight rather than contracting the muscle. For powerlifting, that might be okay, but not for people who want a bigger chest.

                  If you are doing chest exercises and can’t intentionally contract your chest, I question the effectiveness of that exerciser towards your goal. Simply moving the bar up and down without proper form or intention of contraction will more than likely result in no chest growth at best and an injury at worse.

                  Some may call it the mind muscle connection, I call it intention. It’s a necessary component of building the muscles you want. Certain exercises put you in a better position to contract the chest which will inevitably help you in other lifts like bench press.

                  Try this exercise and do it with intention of really squeezing your chest:

                  While seated on a high incline bench, use a 10-35lb weight plate and press it between your hand tightly, allowing the only grip you have on the plate to be the pressure you apply to the plate. By squeezing your hands tight and keeping your elbows tight to your body, your chest is firing through that horizontal adduction we mentioned earlier. Now, keeping the pressure, press the plate toward the roof and back down. This maximizes the chest contraction and really wakes up those sleeping fibers.

                  chest squeezing excercise-1

                    chest squeezing excercise-2

                      I personally like to start my chest days with this exercise. Try doing 2 sets of 12-15 reps, squeezing tight.

                      Put Your New Cheat Codes to the Test

                      Using these 4 principles and 4 new exercises, you should be able to maximally contract your chest while adding variety to your preexisting program. Coupled with the right diet, your chest will grow and you’ll get an amazing chest pump every single time you train.

                      Don’t just move things— squeeze with intention, think outside the box, and watch your shirt size and compliments increase as you finally earn the chest you want.

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                      Last Updated on January 14, 2019

                      7 Ways To Make Exercise Fun For Everyone

                      7 Ways To Make Exercise Fun For Everyone

                      From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                      What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                      1. Take the scenic route.

                      Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                      Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                      2. Distract yourself.

                      No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                      3. Listen to music or podcasts.

                      There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                      4. Bring a friend.

                      Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                      Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                      5. Accessorize.

                      There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                      For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                      6. Compete.

                      A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                      7. Relax.

                      The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                      With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                      Featured photo credit: tpsdave via pixabay.com

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