A big chest not only feels good to carve in the gym but also assists in performing compound movements like cleans and deadlifts. Although it's tempting, isolating the pecs without training back muscles like lats and rear delts can cause muscle imbalances so be sure to include back exercises into your strength and conditioning routine. “Guys who train primarily horizontal pushing exercises, like the bench press, tend to have an upper body slouch in posture,” says Buck Blackwood, C.S.C.S.
To defintely avoid a hunched posture, which places extra stress on the spine, organize your training program by alternating horizontal push and pull exercises within your workout. For example perform dumbbell bench press followed by a set of bent over rows, says Blackwood. Build a big and broad upper body fast with this five-move push and pull chest workout.
Directions: Do exercises back to back without rest in between,
1A. Resistance Band Shoulder Dislocation
Grab a light resistance band and hold slightly wider than shoulder width. Position the band in front of you, at the level of your hips. Keeping your elbows straight, swing the band over and behind your head until the band touches your glutes. Return to the start and repeat.
1B. Resistance Band Pull Apart
Next, hold the band with a shoulder-width grip and your arms extended straight out in front at a 90-degree angle to your torso. Squeeze your shoulder blades together and move your hands apart until the stretched band touches your chest. Pause and return to the start
THE WORKOUT >>> [PAGE 2]