Fill your sweater with this chest workout

Fill your sweater with this chest workout

Fascial Stretch Training works the connective tissue that surrounds each muscle. By stretching the fascia of your chest muscles you create more room for the muscles to grow.

These 4 moves make a great workout to ensure you expand your chest and fill your sweater!

For each set you do, take it to your absolute limit. After a set stretch for 30 seconds before moving to the next.

1. SMITH MACHINE INCLINE PRESS

Sets: 4 Reps: 10–12 Rest: 60–90 sec.

Set an adjustable bench to a 30-45 degree incline. Roll it into the centre of a weight machine.

Take hold of the bar with an overhand and your grip should be shoulder-width. Unrack the bar, lower it to the upper part of your chest, and press straight up.

2. DUMBBELL BENCH PRESS

Sets: 3 Reps: 10–12 Rest: 60–90 sec.

Lie back on a flat bench with a dumbbell in each hand. With the weights at shoulder level, press them straight up and over your chest.

3. INCLINE DUMBBELL FLYE

Sets: 3 Reps: 10–12 Rest: 60–90 sec.

Set an adjustable bench to a 30-45 degree angle and lie back with a dumbbell in each hand.

Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows, spread your arms as if you were going to give a big hug.

Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.

4. BENCH PRESS

Sets: 3 Reps: 10–12 Rest: 60–90 sec.

Grasp the bar with your hands about shoulder width apart. Round your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your chest, tucking your elbows about 45 degrees to your sides.

When the bar touches your body, drive your feet hard into the floor and press the bar back up.

 

 


The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

Comments

Paula C.
31 December 2016

Paula C.

have forwarded this one onto my partner who wants a big chest, but definitely isn't into sweaters!

Michael A.
29 December 2016

Michael A.

Ha ha - I just had to click on this when I saw the sweater picture. I like the exercises but I don't know if it would fill my baggy old much-loved sweater.

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