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: New IPL Open & Masters Figure Pro Danielle Pela
“You must fearlessly believe in yourself and not let anyone (including yourself) try to take that feeling away from you.”
Natural GAINZ Magazine – Five Ways To Get More Vitamin B
Vitamin B deficiency can cause extreme tiredness, depression and other mental health problems, so it’s important to get enough of these essential vitamins.
More IPL Men's Athletic
ATHLETIC Magazine – Sculpt A V-taper Like IPL Pro Nicolas Mark
“It’s all about the aesthetic look and developing the width of the back for stepping on stage.”
ATHLETIC Magazine: Meet The New Guy – IPL Pro Patrick Curtis
“It was absolutely amazing and refreshing…the support the league gives to the athletes is extraordinary. I was very impressed.”
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: 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 – LaMark Robinson – Men’s Sports Model Muscle!
“…for Sports Model…try not be too predictable. The goal is to give the judges something they’ve never seen before.”
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.”