Trying to build your chest? There are two things you'll need to do.
First, lift moderately heavy weight with various intensity techniques sprinkled in, focusing on these essentials – flat and incline pressing. There are plenty of ways to do this, but I typically use 3 exercises for 4 sets each, and stay in the 6-12 rep range. Ultimately by the end of these 12 sets your chest should be both fatigued and pumped.
Now that might sound like an obvious plan to you, but this is where the real value of this chest hypertrophy tip comes into play. The second thing you need to focus on is working the muscle through a stretching movement.
Static stretching of a pumped muscle triggers various growth factors, but doing a stretch under load with a full range of motion is what makes all the difference.
Cable, machine or dumbbell flyes work well as do traditional dips or stretch push-ups when you accentuate the stretch at the bottom.
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