If you’re working out on a regular basis, chest day can get a little repetitive and your progress can stall. Your pecs can also be one of the harder muscle groups to define if you don’t truly understand how to activate them.
Your chest is made of 3 sub-groups: your upper, middle, and lower pecs, all of which need to be stimulated to get the most out of your workouts and sculpt three-dimensional muscle, says celebrity personal trainer Chase Weber. If you feel like you’re not getting the results you want in the gym, we’ve got 10 workouts that’ll get you going in the right direction.
While the majority of the moves are "push" exercises, Weber's incorporated some "pull" moments: "A strong back will always improve your bench!" he explains.
"If you don't work out on a regular basis, start out with lighter weights to make sure you do the movements correctly and progress as you begin to feel more confident and can move towards a larger load," Weber suggests.
You should start to see results in as little as a month if you do these workouts 1-2 times a week with a couple days rest in between. (Begin with workouts 1 + 2; consider them introductory routines). "After the month is over, take a week off from these movements and watch how much stronger and defined your chest will be!" Weber says.
Expert tip: Remember to retract your shoulders, keeping them back while forcing your chest out to really stretch and tear (this is for muscle growth; you're not injuring yourself) your pecs.
Start every workout with this dynamic warmup:
Glute Activation Movements (for 5-7 minutes):
Mini-band external rotations (With a band around your legs, just above your knees, assume an athletic stance and draw your knee in and out against the resistance.)
Dynamic Movements (for 5-7 minutes):
Inchworms (From standing, walk your hands out on the floor, away from your body, coming into a pushup position. Then, walk your feet toward your hands, keeping your legs straight. Continue walkouts.)
Med ball slam x 20
Squat x 20
Jump rope x 2 min
*Note: Use weights that equal 75% of your 1 rep max unless otherwise noted. If the load is too heavy and and you can't complete the first set, scale down; if you're not feeling fatigued by the last set, scale up.