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 Cover Story: IPL Figure Pro LaToya Hart – Beauty, Brains, Business
“…You have to concentrate on your goals and stay consistent…it’s important to continuously give yourself grace if you fall.”
Natural GAINZ Magazine: It’s Not Too Late For Summer Shredz
Whether you’ve been putting off your fitness goals or just need that extra push, fear not. Here’s how you can get lean and in shape quickly, safely, and healthily.
Natural GAINZ Magazine: Kari Miller – New IPL Women’s Athletic Pro
“…maybe I’ll come back strong for the end of 2025! I’m not done yet!”
More IPL Men's Athletic
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…”
ATHLETIC Magazine Winter 2022/2023 Issue
Cover: IPL Bodybuilding, Athletic, Sports Model & Beach Body Pro, Elijah Williams
Natural GAINZ Magazine – Top IPL Men’s Athletic Pro, Marc Monaco
“Winning an Open Pro title is definitely one of my biggest goals for this year.”
More IPL Men's Sports Model
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.”
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.”
Natural GAINZ Magazine – Massive Pecs! Chest Training With IPL Pro Champion, Nifai Tonga
“These are the exercises that help me dominate on stage.”