SIZE SECRET #4: SHORTEN YOUR RANGE OF MOTION
ED NUNN: “When I had to bring up my upper chest and pec tie-ins to the front delts, I focused a lot on the basic incline barbell bench press, and I got a lot stronger and more powerful on that move. I always make sure to lower the weight slowly, and I also do a pretty brutal drop set on my last set, where I start with 405 pounds and work down to 135.
But one technique that really helped me, especially on inclines, was to stay in a certain ‘window’ of the range of motion. I don’t lock out my elbows at the top of the rep and I don’t come down all the way and touch my chest at the bottom. I stop just short of full range of motion on both ends to keep constant tension on the muscles. I think that has really helped my upper-chest development.”
ED NUNN'S CHEST WORKOUT
- Standing Dumbbell Flyes (warm-up) | SETS: 2-3 | REPS: 10-12
- Flat Bench Dumbbell Presses | SETS: 4-5 | REPS: 10-12
- Incline Barbell Presses | SETS: 4 | REPS: 8-10*
- Pec-Deck Flyes | SETS: 4 | REPS: 12
- Cable Flyes | SETS: 7 | REPS: 10**
*On the last set, Nunn does a drop set where he tries to get 10 reps with each of the following weights (pounds): 405, 315, 275, 225, 185, 135.
**Following Hany Rambod’s FST-7 technique, resting 30–45 seconds between each set.
Training Tip #1: On the incline barbell press, Nunn holds the bar with a medium-width grip (the marks on the bar in the middle of his palms) and his thumbs underneath the bar (false grip). Because of the false grip, he always uses a spotter.
Training Tip #2: Nunn does cable flyes seated on an upright bench, not lying on a flat bench.