If you have been struggling with your chest development, try this little trick to break out of the rut. No matter what program you are currently following, go into the gym on your next scheduled chest workout and do this. Set the bench to a 10 degree incline. Go to the dumbbell rack and grab a light weight, about 50% maximum. Perform 6 reps. Immediately return the weights and grab the next heaviest weight. Perform 6 reps and immediately return them and grab the next heaviest weight. Perform 6 reps etc… Follow this format until you have worked up the rack and can only perform 2 reps with the heaviest dumbbells that you can attempt. Once you achieve 2 reps, work your way back down to the starting weight. By the time you get back to the original (50%) weight you will be amazed at how hard it is to lift that easy weight. Your chest will be pumped. Don’t perform anymore chest exercises after you performed the entire up and down the rack sequence.
Do this every once and a while to blast the chest. Then go back to your regular chest routine. The idea is to shock and confuse the muscle every once and a while to stimulate new growth. This little trick keeps you one step of adaptation, and helps you get out of the dreaded plateau.
Daryl Conant, M.Ed
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