3 Minute Chest Exercise Secret For Bigger Pecs!
To build up your chest, you first have to tear down the muscle fibers so they’ll recover and rebuild bigger and stronger than before.
Several factors come into play in order to creating those “micro-tears” in the muscle to stimulate growth.
Two of the most important are:
- Time Under Tension – the amount of time your muscle fibers are exerting force to lift the weights; and
- Stretch Position – this is a key part of the rep range of motion where your muscle fibers are stretched and exerting even more force
Here’s a cool trick from the 21-Day Fast Mass Building program “special archives” told to me by my friend Lee Hayward…
3-Minute Chest Press Exercise Secret
First, take a pair of dumbbells that are about 50% of what you would normally use for 10 reps of presses.
For example, if you use 60lb dumbbells and can do 10 reps before hitting exhaustion, then pick up a pair of 30′s instead for this exercise.
Start by pressing the dumbbells up to full extension above your chest…and hold it in that position while flexing your chest for 10 full seconds.
Then lower the dumbbells down as far as you can until you feel a “stretch” in your pec muscles…and hold this stretch position for 10 seconds.
Next, press the weights up again and flex for 10 seconds before lowering the weight again to the stretch position hold for 10 more seconds.
Keep repeating this cycle for a total of 9 times which should take you about 3 total minutes.
You’ll feel a killer pump and this is a great finishing exercise at the end of your chest workout.
Consider this a “secret trick” for how to gain more muscle mass and build a bigger chest fast.
Give it a try and see if you don’t have a few guys down at the gym asking you what you’re doing.