Legendary master trainer and Optimum Nutrition athlete Charles Glass recently stopped by the Muscle & Strength HQ with physique competitor Qaden Lee to drop some knowledge on exercises that optimize muscle gain.
In today’s episode, Charles and Qaden give us some adjustments to three popular chest exercises to help you add some serious size to your whole chest.
Exercise 1: Bench Press
The first step to setting up for the bench press is getting your hands centered on the bar. Charles recommends that you always perform this exercise with a spotter.
To take pressure off the delt and put it more on the chest, lower the bar to touch just below your chest.
Exercise 2: Incline Bench Press
Charles likes to utilize the incline bench press to target the upper portion of the chest. To perform this exercise, Charles recommends that you place your hands just slightly beyond shoulder width apart and keep your elbows slightly forward.
Charles also suggests stopping before you reach your chest. Going all the way down to touch your chest can open up the shoulder to injury.
Exercise 3: Decline Bench Press
The decline bench press is the most complete chest exercise one can perform in Charles’ opinion. He states that the decline press hits all the phases of the chest during the course of the movement.
To keep constant tension on the pec, Charles also recommends stopping just before touching your chest with this exercise.