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: Kari Miller – New IPL Women’s Athletic Pro
“…maybe I’ll come back strong for the end of 2025! I’m not done yet!”
Natural GAINZ Magazine – Revive Your Love Of Training
Here are six suggestions for accomplishing that goal.
Natural GAINZ Magazine – Performance & Caffeine
When it comes to improving athletic performance, caffeine has been one of the most used ingredients.
More IPL Men's Athletic
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!”
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…”
New IPL Pro Elijah Williams Lands Cover Of ATHLETIC Magazine!
“I feel truly blessed to be on the cover of the ATHLETIC Magazine! I hope being on this magazine cover will motivate and encourage everyone. Even when you may feel like you aren’t going anywhere in life, just keep grinding and never give up!”
More IPL Men's Sports Model
New IPL Pro LaMark Robinson Lands Cover Of ATHLETIC Magazine!
“I’ve seen my wife and tons of other well deserving IPL Athletes on the covers throughout the years. Now I’m one of them! You can’t cheat the grind. At the end of the day, you get out what you put in.”
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.”
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!”