Here's an easy to follow hypertrophy program for your chest

Building a bigger, stronger chest is one of the most common goals for many gym-goers.

Yet there is a common misconception that building a 'big chest' just relies on having a 'big bench'. Whilst there is no denying that having a big bench can contribute to an impressive upper body, building a balanced, well-defined chest involves much more.

The secret to building a bigger chest? Don't just focus on the major muscles.

The chest anatomy is technically made up 6 muscles, that is; the pec major, pec minor, serratus anterior, coracobrachialis, and the abs. Then there are the peripheral muscles such as the triceps and deltoids that also assist in stabilising and performing various lifts.

To truly build a well-balanced, well-defined chest, a combination of exercises that targets both major and minor muscles is needed. For example, research suggests performing your old-school bench press is a powerful way to target the pec major. Yet exercises to emphasize development on the pec minor and upper portion of the chest, research supports performing exercise such as an incline dumbbell bench press. We have used a combination of both in the program below.

Blood flow restriction is the bodybuilders secret to achieve bigger muscles.

The below program provides a well-rounded hypertrophy program that aims to build a bigger chest. The program also involves the use of SAGA's Blood Flow Restriction Cuffs during accessory strength exercises.

Blood Flow Restriction is a highly-researched training methodology that is known to help individuals accelerate muscle gain due to it's ability to activate high levels of metabolic accumulate in the muscle - one of the three primary mechanisms for muscle hypertrophy.

Bodybuilders have used BFR for years, yet this was often done using a torniquet or rope to rape around the muscle - which isn't always the safest or most effective method to practice BFR, as it requires a lot of guess work and often results in people not wrapping the cuff tight enough to truly benefit. The BFR Cuffs by SAGA are the first cuffs to truly harness technology that will help people safely and effectively practice BFR.

Click here, to learn more about the history of BFR.

Key Movements

  • Dumbbell Bench Press
  • Kneeling Push Ups
  • Incline Dumbbell Bench Press
  • Pec Fly with Dumbbells
  • Military Press with Dumbbells

Aim to perform each concentric and eccentric exercise with a tempo of 2-1-2.

 

Equipment List

What equipment you'll need:

  • Dumbbells
  • Bench
  • The BFR Cuffs

BFR Guide

We recommend upper limb occlusion pressure of 40% and a weight of 20% of your usual 1 repetition max.

Ensure that your cuffs are placed as high on your limb as possible. Deflate the cuffs between performing sets of BFR exericse.

Here's a mobile friendly version for your work out

Simply screenshot the program below and save it to your images so you can have quick access while working out.

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