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 – Should You Stretch?
Stretching can be done at almost any time, but you should keep certain factors in mind.
New IPL Pro Samantha England Lands Cover of Natural GAINZ Magazine!
“Wow! I never thought when I signed up for the IPL Maryland show that I would earn my Pro Card or that I would get the cover of Natural GAINZ Magazine! Since competing in the IPL, I’ve had so many opportunities. So many doors have opened for me in the fitness world.”
Natural GAINZ Magazine – Big Switch! Elli Nichole: From Bikini, Angels, Sports Model & Gown To Figure & Athletic!
“I’ve always wanted to be a more muscular girl…I inevitably reached a point where my true dreams were calling.”
More IPL Men's Athletic
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: Ty Clark – 26-Year-Old On Welcoming New Baby, Military Life & Becoming An IPL Pro
“It’s all about finding balance and remembering that every small action toward your goal matters. Set clear boundaries for your training and family time, and stick to them.”
New IPL Masters Pro Darren Daignault Lands Cover of ATHLETIC Magazine!
“I am overwhelmed and grateful for the opportunity to be featured on this cover. This is a humbling experience that took grit, consistency and faith. Age should not be holding you back.”
More IPL Men's Sports Model
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!”
ATHLETIC Magazine Winter 2022/2023 Issue
Cover: IPL Bodybuilding, Athletic, Sports Model & Beach Body Pro, Elijah Williams
ATHLETIC Magazine Cover Story: Sixty One Years Young IPL Pro Champ John Kolodziej On Health, Longevity & Living The Good Life
“You just need to decide if you want to be out there enjoying life or sitting in a doctor’s office.”