One of the biggest mistakes I see people make in the gym is not varying their workouts enough.
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They do the same exercises in the same rep ranges and wonder why their progress stagnates.
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I was exactly the same for a long time, only doing a handful of exercises for each body part in the classic bodybuilding 10-12 rep range.
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The result? Plateaus and a lot of niggles.
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After getting into
@fortitude_training by Scott Stevenson a few years ago, I noticed that varying exercises not only allowed me to break through plateaus, but also decreased my risk of injury.
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As well as varying exercises, you should be working in different rep ranges, altering time under tension and switching up tempo speeds on a regular basis.
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The idea is to shock the body, providing novel stimuli which will drive an anabolic response (leading to more muscle gains)
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Chest has always been one of my weaker body parts and I often have to be creative to get good activation.
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I’m always experimenting with new exercises and I love this one I got from
@drjohnrusin which really leads to an awesome pump at the end of a session.
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Holding a medicine ball (2kgs) between the dumbbells leads to greater chest activation throughout the exercise (at least for me) and results in a great contraction at the top of the movement.
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In this workout I did 3 x 12-15 reps to finish off a heavy chest session.
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Give it a try if you want to spice up your chest workouts.
