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Looking For A Kick-Ass Chest Workout?
We are going to work your pecs today with a chest training routine that we feel is as close to the best overall routine for mass, shape and condition.
After all we are in pursuit of the total package, right????
In order to achieve this we must incorporate a variety of exercises to hit the pecs from upper to lower and from inner to outer. Now, we want to let you know that if you follow this workout then your pecs will be well on their way to becoming full, round and separated.
And we know that’s what you all want!
Since we are training chest, it is a good idea to have a basic understanding of the chest muscles and their function. The chest (pectorals) or pecs is a thick, fan-shaped muscle, situated at the upper front of the chest wall.
The Pectorals have three actions. It flexes the humerus, as in throwing a ball side-arm, and in lifting a child. It also adducts the humerus as when flapping arms. It also rotates the humerus medially, as occurs when arm-wrestling….
CLICK HERE to see the rest of our pecs workout plan!!!
Exercises for working the chest…
Chest Press
The first exercise is the bench press. We have all done it, and we are going to continue to do so. It is the grand daddy of chest building movements and so that is what we are going to start with. No single exercise will give your upper body more overall development than flat bench-pressing movements. It will give you mass, strength and dense muscles.
How The Exercise Is Performed:
Lie back on the bench and reach up to grab the bar with a medium width grip, then pull the bar off the rack. With your arms locked out and up overhead begin your movement by lowering the bar in between the upper and middle of the chest.
Control the weight on the way down taking approximately 2 seconds to get to the bottom of the movement and then explode up in a controlled fashion.
Sets & Reps:
Perform 3 sets of 8 to 12 reps with 1 minute of rest in between sets.
Reason:
3 sets allow us to really target the largest region of the pecs without overtraining. By using 8 to 12 reps we are doing just enough reps to increase condition and muscularity.
Use the heaviest weight possible that allows you to perform 8 to 12 reps for each set.
Incline Bench Press
This is the movement that makes your chest pop out. It hits the upper chest which is the biggest portion of the chest. It also hits the middle and inside to outside portions of the pecs. This is an overall great mass and strength builder. No thick chest will ever be built without the incorporation of this movement. Most lifters are typically not able to lift as much weight on the incline bench as opposed to the flat bench.
How The Exercise Is Performed:
Lie back on the bench and reach up to grab the bar with a medium width grip, then pull the bar off the rack. With your arms locked out and up overhead begin your movement by lowering the bar in between the upper and middle of the chest.
Control the weight on the way down taking approximately 2 seconds to get to the bottom of the movement and then explode up in a controlled fashion.
Sets & Reps:
Perform 3 sets of 8 to 12 reps with a 1 minute rest in between sets.
Reason:
3 sets allow us to really target the largest region of the pecs. By using 8 to 12 reps we are doing just enough reps to increase condition and muscularity.
Use the heaviest weight possible that allows you to perform 8 to 12reps for each set.
Dumbbell Fly
The Dumbbell fly is a tremendous overall mass and shaping movement. This movement pulls the arms across the body, which as mentioned earlier is the basic function of the chest muscles. By giving you a great stretch at the bottom of the movement it really gives your pecs a lot of room to fill in with blood and grow.
How The Exercise Is Performed:
Lie down on a flat bench with dumbbells in each hand and palms facing each other over your body. Lower the weights out and down to the side in an arching fashion feeling the chest really stretched out as much as possible.
Hold this stretch for a slight second and pull your arm back in a controlled fashion with palms facing each other to the starting position.
Sets & Reps:
Perform 3 sets of 8 to 12 reps with a 1 minute rest in between sets.
Straight Arm Dumbbell Pullover
The straight arm dumbbell pullover is another really good stretching movement. It expands the rib cage and develops the pecs.
How The Exercise Is Performed:
Lie across the bench with your shoulders across the surface and your feet flat on the ground. Take a hold of the dumbbell with both hands with your palms underneath the inside plate of the dumbbell. Extend your arm out over your chest in a locked out position.
With your arms straight, lower the weight in a controlled fashion behind your head and towards the ground. Feel your rib cage and pecs really stretched out and then pull over the dumbbell back to the starting position.
Sets & Reps:
Perform 3 sets of each exercise for 8 to 12 reps. For an added workout try making it a superset. Begin with dumbbell fly’s and immediately without rest perform a set of pullovers. You will do this three times with only 1-minute rest in between sets.
Reason:
We are performing two classic mass and shaping stretching movements at the end of our routine when blood is loaded in the muscles from Incline and Flat Bench Pressing. This is a great way to stimulate growth.
When we are pumped our muscles are temporarily bigger and by stretching the muscles when pumped you create longer, thicker muscles and give the area a lot of room to fill in and grow by breaking up the tissue that covers the muscle so more muscle can fill in. Supersets toward the end help us burn a little more calories and increase definition.
NOTE: For flat bench press and incline bench press exercises, you will definitely want to alternate between using barbells and dumbells in order to target all the stabilizing muscles in your pecs. For example, week 1 use barbells, week 2 use dumbbells, and so on!
