For advanced lifters, chest training is an essential part of building a strong, defined upper body. However, it can be easy to fall into the trap of relying on the same exercises and routines. In this post, we’ll discuss the best chest exercises for advanced lifters, along with sets and reps to help you take your chest training to the next level.
Why Chest Training is Important for Advanced Lifters
As an advanced lifter, it’s important to continue challenging your muscles and pushing yourself to new limits. Chest training not only helps to build upper body strength and size, but also improves overall athletic performance and functionality.
Common Mistakes in Chest Training for Advanced Lifters
One common mistake in chest training for advanced lifters is overtraining. It’s important to give your muscles adequate rest and recovery time between workouts. It’s also important to avoid relying solely on the bench press and incorporate a variety of exercises to target different parts of the chest.
The Best Chest Exercises for Advanced Lifters
- Incline Bench Press – To target your upper chest muscles, lay on an incline bench and push a barbell or dumbbells towards the ceiling until your arms are fully extended. Then, lower the weight back down to your chest. Complete 3-4 sets of 6-8 reps with 90-120 seconds of rest between sets.
- Weighted Dips – Strengthen your lower chest muscles by holding onto dip bars or using an assisted dip machine. Lower your body until your arms are at a 90 degree angle, then extend your arms fully to push yourself back up. Complete 3-4 sets of 6-8 reps with 90-120 seconds of rest between sets.
- Cable Fly – Stand facing a cable machine with handles at chest height to work your middle chest muscles. Bring the handles together in front of your chest until your arms are fully extended, then lower them back down to your sides. Aim for 3-4 sets of 10-12 reps with 60-90 seconds of rest between sets.
- Plyometric Push-up – For a full chest workout, try this explosive exercise with or without weights. Begin in a plank position and lower your body towards the ground. Push up explosively so your hands leave the ground before landing back in the starting position. Complete 3-4 sets of 6-8 reps with 90-120 seconds of rest between sets.
How to Determine the Right Sets and Reps As an advanced lifter
It’s important to gradually increase the weight and intensity of your chest training. Aim for 3-4 sets of 6-8 reps for heavy exercises, and 3-4 sets of 10-12 reps for lighter exercises. Rest for 60-120 seconds between sets.
Incorporating Chest Training into Your Fitness Routine
Incorporating chest training into your overall fitness routine is important for balanced muscle development. Aim to train your chest 1-2 times per week, along with other exercises that target different parts of your body.
Conclusion
Chest training for advanced lifters requires a combination of heavy, compound exercises and explosive, plyometric movements to challenge your muscles and push them to new limits. By incorporating exercises like the incline bench press, weighted dips, cable fly, and plyometric push-ups, you can take your chest training to the next level. Remember to focus on proper form, gradually increase the weight and intensity, and give your muscles adequate rest and recovery time.
