Article last updated: January 2020 by Oskar Faarkrog, ISSA Certified Trainer
The past few weeks I’ve been in the gym training 2-2.5 hours each time while counting my macros and guess what… My body is quickly returning to its old peak level in 2015 and I’m learning new things.
One of the new things I’ve learnt is the importance of stretching your chest in the right places while using resistance.
I don’t know the exact science behind this, but I’ve noticed that every time I use chest exercises that stretch my chest a lot, it starts looking more square and masculine.
And this is not something you can see in a typical lower chest measurement because most of the mass is added in the upper and outer part of the chest (those places are very difficult to emphasise with chest training).
3 Exercises I Use To Stretch My Chest
I use 3 exercises to stretch my chest:
- Dumbbell Incline Pullover (Vertical stretch)
- Low Cable Flyes or Incline Dumbbell Flyes (Horizontal stretch)
- 50 degree Incline Dumbbell Hammer Curls (Stretches the outer part of your upper chest)
You may be surprised about seeing incline dumbbell hammer curls there, but try this out for yourself.
Set the bench at a 50 degree incline, put your shoulders back, chest up and do slow biceps curls without moving your elbows, going all the way up and down to the point where your triceps are extended.
At the bottom of the movement, you will feel that your muscle fibres in the outer part of your upper chest get activated.
This is very hard to do with any other exercise.
Now, I make sure to do giant sets of pullovers, flyes and incline curls on my chest days.
Not only does this routine build up my chest properly, but it’s also great to combine with a hard shoulder routine that contracts your pushing muscles so you can stretch those out nicely with this chest routine.
Be proud but stay hungry,