The Bench Press Struggle
Like most guys at the gym, I always started chest workouts with the barbell bench press. For six years, I experimented with various training methods, but I still wasn't seeing the growth I wanted.
A Game-Changing Coach
My perspective changed when I began working with 6x Mr. Olympia Dorian Yates. He showed me more effective ways to train, and within weeks, I saw the results I'd been chasing for years.
The Key: Chest Isolation
Dorian explained that isolating the chest allows for more muscle stress. More stress = more growth.
A Chest Workout For Growth
Begin with Flyes: Use machines or dumbbells to isolate the chest and improve your mind-muscle connection. This means you can better engage your chest in the next exercises.
Incline Press: Follow with an incline machine or dumbbell press, targeting mid and upper pecs without overusing your triceps.
Decline Press: Finish off with a decline bench press to focus on the lower pecs.
Helpful Tips
Dumbbells vs. Machines: While dumbbells offer a full range of motion for beginners, machines can be even more effective.
Proper Form: Arch your back, concentrate the weight on your traps, and push using your chest rather than your arms.
Experimentation: Play around with heavier weights and partial range of motion to increase intensity.
The Impact
Emphasising chest isolation transformed my chest. My flat bench strength soared to 140kg, despite not having performed the exercise for two years.