Maximize your strength training routine by cutting out these time wasters.Read article
What do you suggest to bring up the lower chest?
If you talked to Neil [Hill, Lewis’ trainer], he would tell you he’s never seen an upper chest that truly overpowered the lower chest. As a result, his strategy has always been to focus workouts on the upper chest—knowing that when it’s done correctly, the chest is going to be sore everywhere, upper and lower.
Before I started working with Neil, my chest training wasn’t as consistent. One session would be good, and the next not so good. Working with Neil helped me establish a stronger mind-muscle connection with my chest, and I started getting strong contractions where I could actually feel my chest working. What I’ve learned is that the weight is irrelevant—attention to detail makes all the difference. Little things, like not locking out at the top of presses—instead I stop about three inches above my chest, which helps me keep my delts and triceps out of it—had a big effect. Squeezing is important if you want to feel the results through your chest.
LEWIS’ CHEST ROUTINE
Cable Flye: 2 sets (warmup), 15–20 reps
Incline Dumbbell Press: 4 sets, 10–15 reps
Hammer Strength Incline Press: 4 sets, 8–15 reps
Pec Deck: 3 sets, 12–20 reps
Dip (legs back): 2 sets, 30–50 reps (to failure)