Tip The Superset For New Chest Growth Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Superset For New Chest Growth Pair these two exercises together for a pec-popping challenge by Calvin Huynh January 8, 2020January 14, 2020 Tags Training Chest training gotten stale? Here's a superset that'll change that. Both exercises will leave your pecs screaming with tension in both the shortened and lengthened position. And before anyone asks, yes, you can do these exercises separately if you train in a sardine-packed commercial gym where supersets are impractical. A1 Rotating Ring Push-Up This is great for establishing a solid mind-muscle connection in just a few reps. You're able to get your chest stretched at the bottom while it fully shortens at the top. Start with your hands pronated. Lower your chest as you rotate your hands into a semi-supinated position. Brace and keep stable as you push up. Pronate your arms together and squeeze your chest at the top. A2 Incline Cable Press to Eccentric Flye This compound exercise isolates the pecs. It allows you to overload both lifting phases, especially the eccentric which often doesn't get enough action (unless special techniques are used). This overloading of the eccentric has also been shown to help with tightness and flexibility as well (1). The incline position also allows you to bias the upper chest (clavicular head) a bit more. Start by doing a cable press. Then slowly transition to a flye position. Release slowly as you let the fibers stretch under tension. Reset and repeat. Programming Apply progressive overload on both of these exercises in the 8-15 rep range and your chest will puff up like a balloon. These two exercises can be done at the beginning, middle, or end of your workout. Don't overthink it. Just get stronger. Reference Aquino, Cecília F, et al. "Stretching versus Strength Training in Lengthened Position in Subjects with Tight Hamstring Muscles: a Randomized Controlled Trial." Manual Therapy, U.S. National Library of Medicine, Feb. 2010, www.ncbi.nlm.nih.gov/pubmed/19632878. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The 3 Most Common Training Mistakes Are you making one of them? Training TJ Kuster January 9 Training Tip Copy and Paste to Be a Better Deadlifter Most lifters' warm-up sets look very different than their working sets. That's a problem. Here's why. Deadlift, Exercise Coaching, Powerlifting & Strength, Tips Tony Gentilcore December 4 Training Tip Make Your Low Back and Knees Feel Better Add one drill to your warm-up and one exercise to your workout. Check 'em out. Mobility, Tips, Training Lee Boyce March 21 Training Tip Squat With This Bar This specialty bar has three huge benefits. Here they are, plus 3 new exercises to try out. Powerlifting & Strength, Squat, Tips, Training Mike Sirani May 19