A Rock Solid Chest

3 simple steps to transforming your pecs:

Petr Pavelec at the South East Show Competition
  1. 1. Most (let's say 2-3 out of 4-5) of your chest exercise sets: SUPERSET heavy weight (8-12 reps) with roughly half it's weight (max reps)
  2. Change the width of your grip regularly, from workout to workout. With dumbbells, alternate between bringing the dumbbells together at the top of the exercise and between keeping the dumbbells at the top position same wide as at the bottom position. The latter option we suggest at the beginning of the second part of the superset mentioned in point 1 above.
  3. Introduce the slow motion sets: take 8 seconds to bring the barbell/dumbells/handles down to your chest, then lift up with normal to fast speed. Stick to 12 reps.

 

  • About AFM

    A Fitness Model is dedicated to making your health and wellbeing dreams come true.

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  • About Petr Pav

    Petr Pav is the founder of A Fitness Model and the creator of The Body Transformation Program

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  • About Bodybuilding

    Petr is an award winning bodybuilder having competed throughout the world.

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Testimonials

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