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Get Bigger Pecs With Contractions

Create more intense contractions for explosive pec growth.

By Gregg Miele

muscular man

To persuade a stubborn pair of pecs to grow, you’ll need to put some more pressure on them. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout.

Increasing the total number of sets is one way to do this, but greater TUT can also be achieved by performing isometric contractions on every set of bench presses and cable flyes. In this workout, a set of six to 10 reps that would typically take 30 seconds or less to complete will now take almost a minute.

The Workout

Excercise Sets Reps
Bench Press (Low Double Contractions) 4-6 8-10
Cable Isometric Flye 3-4 6
Plyometric One-Arm Push-Up 3-4 6-8 each
Push-Up/Band Flye/Band Press 1-2 Varies