Press ups (bodyweight) – 3 X Failure. 30 seconds chest dips 30 seconds rest. 10 regular push-ups with time under tension 60 seconds rest. Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Flat bench cable flyes – 1 X 15 1 X 10. This method takes advantage of the continuous tension sets by keeping the muscle loaded while increasing the time under tension. Post-workout: Try this full-body stretching routine to cool down after your chest workout. ... so it can't press you out of ... "is as the final move in a weight room chest workout. 10 incline chest press. For example, you might see something along the lines of 1-20 seconds being ideal for strength, 20-60 seconds being ideal for muscle growth, and 60+ seconds being ideal for muscular endurance. One way to further increase the muscular tension and metabolic stress is completing slow negatives by lowering the weight for a count of 3-5 seconds. Add more time under tension to your muscles and build a bigger chest with these three Push-Up variations. Essentially, it refers to how long a muscle is under strain during a set. After 45 degrees of incline bench press the exercise -much like the decline push up- becomes more of a shoulder dominant exercise and there is subsequently less tension on the upper chest. 30 seconds chest fly 30 seconds rest. 0 Shares Share on Facebook Share on Twitter I have no idea how much I can bench. Time under tension (aka TUT) refers to how long each set lasts, or really the total amount of “time” your target muscles are “under tension” during a set of an exercise. 3 Workout Tips for Building a Massive Chest >>> Tricep rope extension – 3 X 15. Cable iron cross – 3 X 15. Narrow grip bench press – 1 X 15 3 X 8. As you change the incline of the bench press the majority of the tension shifts from the sternal portion (lower chest) to the upper clavicular portion (upper chest). 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