How to force more chest muscle growth with the BOSROX Pinch Plate


Learn how to force more chest muscle growth with plate pinching.

The pectoral muscle, known as the pectoralis major, is located in the upper front of the torso and is responsible for movements such as bringing the arms across the body and propelling them forward. Training your chest muscles with weights has several benefits. First, it improves strength and power in activities that involve pushing movements. Second, weight training promotes muscle hypertrophy, leading to a more well-developed and balanced upper body. Finally, training the chest muscles with weights can help improve body composition by increasing muscle mass and stimulating the body’s metabolism, promoting weight loss or maintenance.

And it’s hard to find someone who doesn’t want or enjoy working out their chest. The best way to keep your chest growing and getting stronger is to add variety and apply progressive overload.

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And that’s why you should check out the flat pinch, also known as the Svend press. Let’s take a deeper look at this chest exercise with help from Mark Bell.

Mark Bell is a world-renowned powerlifter with impressive numbers like an 845lb bench press and 766lb deadlift. He has his own YouTube channel, but the explanation on how to force more chest muscle growth with plate pinching has been posted on the YouTube channel.

How to force more chest muscle growth with plate pinch

How exactly does a person pinch the pot or press Svend? For this, you will need one or two weight discs.

Put them together and press down on each side with your hands, using your palms to hold the plates in place. Bring them to the center of your chest and press in front of your body, keeping tension on your chest the entire time.

Watch the video to see how Bell does it right.

The plate pinch is an isolation exercise, best used at the end of your workout when you’ve already worked your chest with other big moves like the bench press. Bell says you can even use it in a superset combined with other chest exercises like cable crossovers or pushups.

Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your pecs:

  1. Strengthen your chest muscles: Chest exercises such as bench presses, push-ups, and dumbbell push-ups can help you strengthen your chest muscles. This can improve overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can improve the appearance of your upper body, giving you a more balanced and proportionate physique.
  3. Improved Posture: A strong chest can also help improve posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased Metabolism: Chest exercises can also help increase your metabolism, which can help you burn more calories throughout the day.
  5. Enhanced Athletic Performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, soccer, and rock climbing.

Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure you’re targeting all of your chest muscles, as well as other upper body muscles.

Source: Anya Jurez Tenorio on Pexels

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How often you should train your chest depends on several factors such as your fitness goals, general level of fitness, and your training schedule.

In general, it is recommended that you train your chest muscles at least once a week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times a week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

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It is important to note that you should not train your chest muscles on consecutive days as this can lead to overtraining and increase your risk of injury. It’s also important to allow your muscles to rest and recover between workouts so they have time to repair and grow.

Overall, how often you should train your chest will depend on your individual goals and fitness level, so it’s best to consult a certified fitness professional who can help you design a personalized workout plan that meets your needs.

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