Podcast Notes Key Takeaways 

• For women, building the chest muscles cause the breasts to sit more upright
• When bench pressing, keep your shoulders retracted, not rolled forward
• Do these priming exercises prior to bench pressing to aid shoulder retraction:
  • Cable or barbell rows
  • Band Pull Aparts (15-20 reps, 2 sets)
• Train your chest 2 to 3 days a week – frequency is king
• The most effective chest exercises (the must-dos):
  • Incline barbell bench press
  • Barbell bench press
  • Dips
  • Chest flys
• Every chest workout should have at least one fly and one press movement

Read the full notes @ podcastnotes.org

In this episode, Sal, Adam & Justin discuss everything you need to know to build and shape an impressive chest (Plus a workout!).

 

• The function of the pec and its insertion points explained. (3:10)

• The volume and load recommendations to build an impressive chest. (13:38)

• The importance of developing a strong back when learning the bench press. (22:53)

• The significance of priming before you perform any chest exercise. (33:21)

• The MUST do/MOST effective exercises to build your chest. 

• Barbell Bench Press. (35:50)

• Incline Bench Press. (39:30)

• Dips. (45:15)

• Chest Flys. (46:55)

• The ULTIMATE chest workout brought to you by the guys of Mind Pump: Frequency, training volume, exercises & MORE. (49:30)

• Sal. (52:45)

• Adam. (54:06)

• Justin. (56:05)

 

Related Links/Products Mentioned

• September Promotion: MAPS Starter ½ off!! **Code “STARTER50” at checkout**
• Complete Guide To Build a Great Chest | Mind Pump Media
• How to Develop Your Chest - Mind Pump
• Are You Activating Your CHEST Muscles Properly?? (QUAH #9) | MIND PUMP
• How to Lateral Raise for Maximum Muscle Growth
• How to Row: Correct these Common Mistakes for Maximum Lat Development
• Mind Pump Free