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.
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