Grab a pair of plates and squeeze to build your inner chest.
It’s not just a big chest that you want. If you’re like most guys, you also want a full chest, one that has width, but also size near the sternum, filling out button-downs thickly and with impact.
So you do bench presses and maybe chest flies, too. But if you still can’t get the chest you want, you may need another move, like the two-way plate prayer press from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “The key to your inner chest is creating a strong squeeze,” says Samuel. “Presses can do that sometimes, but flies, especially with dumbbells can be overrated in this regard. With the plate prayer press, we’re focusing all of our energy on constantly squeezing the plates together as we move, the perfect level of shoulder adduction to really grow that inner chest.”
- You’ll need a pair of plates to do this move, and they shouldn’t be heavy, because the move doesn’t rely on resistance, says Samuel. Two 5-pound plates or two 10-pound plates is all you need to start carving your inner chest the way you want.
- Kneel on the ground, squeezing your abs and glutes. Hold two plates together in your hands, pressing them together, close to your chest. “Make sure to get your elbows to face the ground as you do this,” says Samuel, “squeezing your shoulder blades and externally rotating your shoulders.”
- Now press the plates outward, squeezing them into each other as you do. Work to keep the plates completely even with each other. Draw your arms back in with the plates, continuing to force them together.
- Slightly angle your arms upwards, as if doing a 30-degree incline press. Repeat the process, focusing extra-hard on keeping your elbows pointed to the ground. Pull back.
- Do 5 to 6 pairs of reps per set, or work for time, doing reps for 40 seconds, then resting for 20 seconds. Aim to do three sets.
The key to the prayer press, says Samuel, is the effort you put into it squeezing. “Our goal here is to force your hands to keep pressing into each other,” he says. “To get the most out of this, you need to not let up, not let those plates slip apart from each other even an inch.”
Use the prayer press as a chest-day finisher, says Samuel. “You can’t use it as your main exercise because we aren’t using enough load, but it’s a perfect way to finish out a chest workout.
Author: Ebenezer Samuel
Source: Men’s Health: The Simple Move That Can Add Depth to Your Inner Chest