How You Can Pump Up Your Chest Like The Rock

Dwayne “The Rock” Johnson shared one of his favorite chest exercises on Instagram—and unlike his alternating unilateral leg press, this upper body move is probably one you’ve tried yourself at your local gym. The Rock was on the pec deck, a.k.a. the chest fly machine, pumping out reps. “This exercise is one of the many reasons I’m a helluva hugger,” he joked.

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Let the blood flow. Putting my newly designed with bad ass innovation @underarmour PROJECT ROCK 2’s 👟 in one of my favorite colors – Blood Orange. These will drop this summer (6/27) and get ready for one of, if not THE best training shoe you’ll ever earn your gains in. And this exercise is one of the many reasons I’m a helluva hugger. #ProjectRock2s 👟 #Innovation #BloodOrange #UnderArmour #DwayneJohnsonTraining Drops this SUMMER 🔥💪🏾

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While the chest fly machine is an effective way to target your pecs, it can overstretch the front of your shoulder. To prevent that, emulate the Rock’s form and avoid going behind your back on every rep.

A slightly safer, nearly equally effective way to strengthen your chest (and up your hugging game) is the dumbbell chest fly, according to Men’s Health fitness director Ebenezer Samuel, C.S.C.S. It’s a similar movement, except you lie on a bench in a supine position and use dumbbells. The machine offers up a more consistent force curve, but you might not always have access to one in every gym, so sub in as needed.

Before you take on the dumbbell chest fly, make sure that you take note of the exercise’s subtleties. You’re not just clanging the weights together over your chest, not matter how much that makes you feel like the big man himself. Check out the video below for some extra details:

Both exercises have an important cue to follow to keep your shoulders and chest safe. When you take on the DB fly, make sure to drive your shoulders downward into the bench, squeezing your shoulder blades together, before you start with the reps. When you take on the pec deck machine, drive your shoulders back into the rear support before you get your chest squeeze on.

If you want to pump up your pecs and give Rock-level hugs, try starting with 3 sets of 10 to 12 reps for either exercise on chest day.

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