Judging by some of those who benched hard on chest day, building pecs is a top priority for any aspiring bodybuilder. Judging from the fact that most hard-working trainers fail to make significant progress, it can be said that what they lack is not effort but training techniques and methods, which require years of dedicated effort to learn. Here, we will introduce a practical and incredibly effective method to help everyone make the most progress in chest training: Arnold's 6 rules for chest training.
Rule 1: Choose presses instead of flyes
You're definitely done Once I heard that you should do compound movements (also called multi-joint movements, which involve multiple joints on both sides of the body) at the beginning of training, you can be sure that this is also the motto of chest training. Both press movements (a weight is pushed upward from the chest) and flyes (a large movement in which the arms are extended and passed across the chest towards each other) will exercise the chest, but when doing presses you can use a large weight to increase the burden on the chest muscles. However, when doing single-joint exercises like flyes, the weight should be limited to prevent shoulder joint injuries at the bottom of the movement. Because you can use heavy weights, the press is the best exercise to start your training with.
