Massive Pecs! Chest Training With IPL Pro Champion, Nifai Tonga
“These are the exercises that help me dominate on stage.”
These are the exercises that help me dominate on stage. Being able to contract the muscle and keep resistance while holding still on stage is important. My physique is really important when competing and the shape of my chest can make or break my success on stage.
INCLINE CHEST PRESS
3 SETS X 8-10 REPS
MUSCLES TARGETED: Chest, Front Deltoid. Triceps (secondary)
STANDING CABLE CHEST PRESS
3 SETS X 8-10 REPS
MUSCLE TARGETED: Pectoralis Major (largest portion of your chest) & Sternal (lowest chest)
BARBELL BENCH PRESS
3 SETS X 8-10 REPS
MUSCLE TARGETED: Upper/Lower Pectoralis Major, Anterior Deltoid & Triceps Brachii
DIAMOND PUSH-UP (Close Grip Push-up)
3 SETS X 8-10 REPS
MUSCLES TARGETED: Chest, Shoulders, Triceps. Abs (secondary)
DUMBBELL BENCH
3 SETS X 8-10 REPS
MUSCLES TARGETED: Pectoralis Major, Anterior & Lateral Deltoids and Triceps.
MACHINE BENCH
3 SETS X 8-10 REPS
MUSCLES TARGETED: Pectoralis Major, Anterior & Lateral Deltoids and Triceps. GAINZ
About the Athlete:
Nifai Tonga
Nifai is a 2X IPL Men's Athletic Pro Champion and 1X IPL Men's Sports Model Pro Champion.
More From Natural GAINZ Magazine
Natural GAINZ Magazine – How To Perform A Proper Overhead Press
This maneuver can be one of the best strength-building tools in your arsenal.
Natural GAINZ Magazine: 10 Best Carb Sources For Physique Athletes
Carbohydrates play a pivotal role in providing the energy needed to fuel intense workouts and support muscle growth. From complex to simple, these powerhouse carbohydrates are essential for optimizing performance and achieving those coveted GAINZ.
New IPL Pro Kate Nightlinger Lands Cover Of Natural GAINZ Magazine!
“I lift because it is empowering to get stronger and see your body transform over time. I never dreamed I’d be a cover girl!”
More IPL Men's Athletic
INSPIRE Magazine Cover Story: Johnny Mattern Lost 80 Pounds, Earned Top Transformation Award & Became An IPL Pro
“When I saw 230lbs on the scale, that was the eye opener for me. I looked in the mirror and I told myself, ‘I need to fix this.’ I didn’t want to be a statistic…”
ATHLETIC Magazine – JACKED! IPL Arizona Men’s Athletic Open Lineup: Featuring Ryan Brown, Danniel Giraldo & David Miller
“The Athletic Open lineup was a huge mix of nervousness and excitement!” – RYAN BROWN
More IPL Men's Sports Model
ATHLETIC Magazine – Cover Story – 51 Years Young IPL Pro LaMark Robinson: Husband, Father, Entrepreneur
“I finally have balance and I’m going to ride it out until the wheels fall off!”
ATHLETIC Magazine COVER STORY: 58-years-young, New IPL Pro Darren Daignault
“Even if you tried before and gave up, you can just start again. Age doesn’t matter. The key is to get started!”
Natural GAINZ Magazine – Massive Pecs! Chest Training With IPL Pro Champion, Nifai Tonga
“These are the exercises that help me dominate on stage.”