“ Do you want a toned chest for summer… or want to pack size onto your chest?

Guys love to train chest.

So much so, that they spend an hour plus on it (one extra session a week), hammering their pecs with so many sets and reputations on the chest press machine that they look enormous by the time they leave Swift Fitness York, however the only thing they gain from doing this is the soreness following day.

To gain an overall developed chest is to train every part of your chest (upper, middle and lower centre) evenly with the same amount of intensity as you would on your favourite chest exercise.

It is vastly important that you vary your sessions, using bars dumbbells and machines to constantly keep your muscles guessing and tear as much muscle fibers as possible, doing the above will allow you to maintain size and strength, as well as cause the release of muscle-building hormones that will enhance the results you see in your chest after a few weeks.

The Importance of Blood pumping

One way of getting “muscle pump” quickly is by pairing up high reputations exercise with very heavy sets exercise with low reputations also known as super sets, the combination of high and low heavy reps will flush an enormous amount of blood into your targeted muscle group and maximize the recruitment of your biggest muscle fibers.

Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.

The key to effective fascial stretching is the pump.

The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood. When your muscles are fully pumped up they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.   “BIGGER the pump …BIGGER the chest”


Below are 3 different options for chest workouts   

Peck Deck

  1. Sit on the machine with your back flat on the pad.
  2. Take hold of the handles.

Tip: Your upper arms should be positioned parallel to the floor

  1. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second. 4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.

Incline bar chest press

  1. Load the bar to an appropriate weight for your training.
  2. Lay on the bench with your feet flat on the ground, driving through to your hips – Your back should be flat will abdominals draw in, and your shoulder blades retracted.
  3. Take a medium, pronated grip covering the rings on the bar, remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
  4. Lower the bar to the sternum, maintain control and do not bounce the bar off of your chest your lats should stay tight and elbows tucked in NOT splayed outwards.
  5. After touching your torso with the bar, push the bar back up and return the bar to the starting position.

Dumbbell flat bench press

  1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs, the palms of your hands will be facing each other.
  2. Then using your thighs to help raise the dumbbells up, lift the dumbbells so that you can hold them in front of you at shoulder width.
  3. Use your chest to push the dumbbells up, lock your arms out at the top of the lift and squeeze your chest, hold for one second and then begin to lower down slowly.

Tip: Control the dumbbells and keep your elbows tucked in, ensure you have a good range of movement throughout the repetitions.

Caution: When you are done do not drop the dumbbells as this could cause injury to your rotator cuff in your shoulders.

Thanks Danny Allan Swift Fitness York