Massive Pecs! Chest Training With IPL Pro Champion, Nifai Tonga
“These are the exercises that help me dominate on stage.”
![](https://competeipl.com/wp-content/uploads/2021/11/5O5A7355-5-e1637084215937.png)
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.
![](https://competeipl.com/wp-content/uploads/2021/11/Slide40-3.png)
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)
![](https://competeipl.com/wp-content/uploads/2021/11/Slide41-4.png)
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)
![](https://competeipl.com/wp-content/uploads/2021/11/Slide42-4.png)
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
![](https://competeipl.com/wp-content/uploads/2021/11/Slide43-2.png)
![](https://competeipl.com/wp-content/uploads/2021/11/Slide1-29.png)
About the Athlete:
![Picture of Nifai Tonga](https://competeipl.com/wp-content/uploads/2021/11/5O5A7355-5-e1637497333681-300x255.jpg)
Nifai Tonga
Nifai is a 2X IPL Men's Athletic Pro Champion and 1X IPL Men's Sports Model Pro Champion.
![](https://competeipl.com/wp-content/uploads/2023/07/Natural-GAINZ-Magazine-The-GAINZ-Worthy-Progression-Of-Lesley-Becks-Physique-1.png)
Natural GAINZ Magazine: The GAINZ-Worthy Progression Of IPL Pro Lesley Beck’s Physique
“I wanted that IPL Pro Card, that 1st place finish, those accolades everyone else but me were getting.”
![](https://competeipl.com/wp-content/uploads/2021/10/Natural-GAINZ-Magazine-Cover-Story-IPL-Evening-Gown-Pro-Jane-Rebosura-2.png)
Natural GAINZ Magazine – Cover Story – IPL Evening Gown Pro, Jane Rebosura
“I had no doubt in myself. As long as I did my homework, I knew I had a high chance of earning that crown!”
![](https://competeipl.com/wp-content/uploads/2024/06/Natural-GAINZ-Magazine-Cover-Story-New-IPL-Open-Masters-Figure-Pro-Danielle-Pela-scaled.jpg)
Natural GAINZ Magazine Cover Story: New IPL Open & Masters Figure Pro Danielle Pela
“You must fearlessly believe in yourself and not let anyone (including yourself) try to take that feeling away from you.”
![](https://competeipl.com/wp-content/uploads/2023/07/ATHLETIC-Magazine-4X-IPL-Pro-Champ-Robert-Tenerowicz-Is-60-years-young-scaled.jpg)
ATHLETIC Magazine – 4X IPL Pro Champ Robert Tenerowicz Is 60-years-young!
“…the most compelling reason for me to compete is inspiring others to train hard and eat right as they see the results I’ve been able to achieve into my 60s.”
![](https://competeipl.com/wp-content/uploads/2022/04/ATHLETIC-Magazine-Cover-Story-IPL-Pro-Champ-Rob-Meindl-Fitness-At-50-Competing-Serving-In-The-Air-Force-scaled.jpg)
ATHLETIC Magazine – Cover Story – IPL Pro Champ Rob Meindl – Fitness At 50, Competing & Serving In The Air Force
“With all that I have overcome, I feel I can accomplish anything.”
![](https://competeipl.com/wp-content/uploads/2024/06/ATHLETIC-Magazine-Marc-Monaco-From-Athletic-To-Bodybuilding.png)
ATHLETIC Magazine: Marc Monaco – From Athletic To Bodybuilding
“…If you can dream it, you can become it! Do not allow anyone to discourage you or keep you from your goals…”
![](https://competeipl.com/wp-content/uploads/2022/02/5O5A9940-1-e1644971862338.jpg)
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!”
![](https://competeipl.com/wp-content/uploads/2021/12/ATHLETIC-Magazine-Fifty-nine-years-young-New-IPL-Sports-Model-Masters-Pro-John-Kolodziej-.png)
ATHLETIC Magazine – Fifty-nine-years-young New IPL Sports Model Masters Pro, John Kolodziej
“You have been working most of your life. When you are finally able to retire you want to be healthy so you can enjoy the fruits of your labor.”
![](https://competeipl.com/wp-content/uploads/2022/12/ATHLETIC-Magazine-Winter-2022-2023-Issue.png)
ATHLETIC Magazine Winter 2022/2023 Issue
Cover: IPL Bodybuilding, Athletic, Sports Model & Beach Body Pro, Elijah Williams