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 Tonga

Nifai is a 2X IPL Men's Athletic Pro Champion and 1X IPL Men's Sports Model Pro Champion.

More Nifai

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