1/6
If you want a ripped and muscular chest like Hrithik Roshan or John Abraham, then you will have to work hard for it. However, just hard work will not yield the best results. Knowing about certain do’s and dont’s will save a lot of effort.
2/6
Do not start with the same bench press variation every time: If you begin with decline bench press one week, then begin with incline bench press the next week. Keep changing your chest press routine to make sure that you don’t have any weak areas.
3/6
Puff up your chest: While doing chest workouts like flyes, you should puff up your chest (by retracting your shoulders and sucking in your belly) as this will help you generate more force through your chest muscles.
4/6
Alternate grips: While doing bench presses, don’t always grip the barbell at the same point. Having a wide grip will place greater emphasis on your outer chest. Whereas, having a closer grip will work out your inner chest.
5/6
Use techniques like zig-zag reps and drop sets: Using techniques like zig-zag reps and drop sets will help add some excitement to your chest routine. Zig-zag reps refer to a practice where you first do 15-20 reps with a lower weight, and then do 4-6 reps with higher weight. Drop sets refers to the practice where you do reps till you reach failure, after which you reduce the weight by around 25% and continue the exercise till you reach a second point of failure.
6/6
Train them twice a week, if they are your weak point: Very few bodybuilders would say that chest is their weak point. Legs and abs are notorious for being ignored. However, if chest is your weak point then you should train them twice a week. Else, training them just once a week is enough.
