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15th of November 2018


Tip: Compound Chest Training | T Nation

Unlike a superset, which typically has you pairing up two exercises for separate muscle groups (like chest and back), a compound set doubles down on the same muscle group, hitting the group from different angles to achieve total exhaustion.

Here's a great compound set for chest:

Barbell Bench Press: 8-10 reps Rest: 15 Seconds Pec Deck Flye: 12-15 reps

The chest and triceps work as synergists for pressing patterns, so starting off with a bench press in a horizontal pattern will expose the sternal pectoralis to plenty of good muscle damage.

Following that bench with a flye pattern using a fixed machine like the pec deck does a few interesting things:

First, sitting upright (compared to doing dumbbell flyes on a flat bench) changes the angle of the stress placed on the shoulders so you don't have to endure too much overkill and can rather focus on the chest stimulation alone. Second, the triceps don't act as synergists here but antagonists. That means even more emphasis on the chest. Third, the larger lever arm you create at the start position of the flye opens up the chest for a deep stretch, optimizing the length-tension ratio during the second half of the compound set. Many top bodybuilders will agree that the latter is a top tier directive for hypertrophy training and shouldn't be neglected. Lastly, doing the pec deck flye creates constant tension through a different force angle. In other words, the chest doesn't get to "relax" at any point during the lift. Related:  The 4 Best Compound Sets for Size Related:  Chest Training for Natural Guys Read More

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