Pre-exhaust method to build big pecs

Another one of those problems faced by iron-pumping enthusiasts is when you feel your performance improving on the bench press but the chest remains as flat as a pancake. So what seems to be the problem here?

It’s a simple case of the arms taking dominance over the chest  I should think. So here’ s the primary method used to address this; it’s actually a method that we are all taught in PT school but now I stumbled across evidence that this method actually works. It’s called the pre-exhaust method and the idea is that you fatigue the tricep first so that once you hit the bench press exercise the chest becomes more engaged during the move.  The picture above features one of my clients, Jenner.  We never actually practised the pre-exhaust method but what he did have was a slight injury to his left tricep.  After a few months of working with him we see that the left pec is much better developed than the right pec.  My belief is that the weakness in his left tricep allowed him to engage the left pec a lot better.  Again a small portion of people will find their pectorals responding well to any chest exercise and they are that minority regularly attending the gym either because they see their results and are thus motivated or because they are scared of losing what they already have.  This method is more for those that struggle to build the chest or because they have plateaued.
The method is pretty simple; perform an exercise that will fatique the tricep.  The chosen exercise needs to isolate this muscle to make it a complete ‘billy-no-mates’.  The standing cable extension with the rope is a good choice for me.  Once you have done that, hit the chest with an effective pressing exercise, dumbell press or bench-press.
Breaking plateaus is a challenging game and gradually I am building up my repertoire of plateau breakers but this is a common one that every Personal Trainer is aware of.
Hope you have fun trying this out.
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Add 10 kg to your Maximum Bench Press

BP wrong

This is not a make-believe Men’s Health claim. I actually did increase someone’s plateauing 1 rep maximum by 10 kilos on his bench press. It was a 3 months process (which you can easily condense into 9 weeks) but now we have built a strong foundation upon which we can beef up his chest which would not have been possible without adopting such a perfect structure. This method is perfect for someone who finds it difficult to build up his chest. If it doesn’t happen easily just with a few chest workouts then you need a plan Like this no doubt.

There is no fancy name for this method because it’s my method and I am a nobody 😦 as i already mentioned it is for people who have

1. Plateaued

2. Lack the genetics needed to get that chiselled physique.

Quite simply you go through a 9-week phase training chest twice a week. All your exercises are press variations. Dumbbell, barbell, smith machine, incline, decline whatever. Each micro cycle is 3 weeks long.

Weeks 1-3

every exercise is 5 sets of 5 (Yes I know this has already been documented so let me finish)

weeks 4-6

Every exercise is 4 sets of eight

Weeks 7-9

Every exercise is 3 sets of 12

Once you complete your 9-week cycle you will find not only that you are stronger on your 1 rep maximum but you have also built up the chest in the process. Try it for yourself because you may as well. What else were you planning a thirty minute time-wasting abdominal workout?

The last point of caution concerns form. Check the ‘big four’ post for more info on this but form on the bench press is extremely overlooked compared to what we are accustomed to with squats and deadlifts.

Hope you enjoy trying this out folks.