Pre-exhaust your chest muscles

Why pre-exhaust?

Compound exercises, like bench presses, engage multiple muscle groups. However, sometimes the chest muscles don’t get fully activated due to the involvement of other muscles.

Pre-exhaustion helps you target the chest specifically before moving on to compound lifts.

 

Start your chest workout with an isolation exercise that directly targets the chest. Some great options include:

Chest Flyes: Use dumbbells or a machine to perform controlled flye movements.

Dumbbell Pull-Overs: Lie on a bench and extend your arms backward with a dumbbell.

Cable Crossovers: Use a cable machine to cross your arms in front of your chest.

Aim for 3-4 sets of 10-12 reps with moderate weight.

This pre-fatigues the chest muscles, making them more responsive during compound exercises.

 

Follow Up with Compound Movements:

After pre-exhausting, proceed to your bench press (barbell or dumbbell) or other compound chest exercises.

You’ll notice that your chest muscles are more engaged, leading to better gains.

Remember, proper form and gradual progression are essential. Always consult a professional trainer and adjust the workout to your fitness level. Happy chest training! 🏋️‍♂️💪