Five upper-body exercises that will strengthen and build your pecs.
Eraldo Maglara, NSCA-C.P.T. 1 / 6
It seems that man has always had an obsession with having a well-defined chest. Ever wonder why, when a guy joins a gym, the first question he gets asked is how much he benches? If you want to be able to give a respectable answer should you ever be on the receiving end of that question, this workout is for you.
Below you will find a routine I put together just for guys who wish to have their pectorals appear as if they were chiseled out of stone. It is designed to target the four areas of the chest: Upper, Middle, Side and Lower.
Breaking your workout down to "single body part sessions" is an ideal method of training for those individuals who have a specific objective and/or goal in mind. Professionals such as bodybuilders, powerlifters and athletes have advanced training and experience—and usually their training will include two separate body parts per day. For example, a chest routine in the morning, and a back routine in the afternoon.
Some studies have reported that a 45 minute workout is an ideal training format for growth and development. Typically, your body is in a building state after a 40-45 min. session. In other words, it is at it's strongest during that time. Any additional time added or infused into the program puts your body in what we call a "recovery mode" because of fatigue. Moreover, this is the phase when most injuries occur. (That's why we're creating a series of 45-minute workouts. Stay tuned for the best routines for back, legs, and more.)
Directions: Perform the following exercises 3 sets each, 8 -10 repetitions, 90-120 seconds rest and increase weight by 10 lbs. in each set. Switch the sequence of the exercises every 2-4 weeks in order to avoid stagnation.
Position your body on an incline bench machine. Keep your feet flat on the ground, your back and head firmly on the bench. With arms slightly wider than shoulder width apart, grasp the barbell and slowly lower the bar to your upper chest. Rest for a count of 1 second and then lift the barbell to starting position. Repeat.
Place your body on a flat bench with head, shoulders and lower back on the bench. Feet must be flat on the ground. Start with dumbbells positioned slightly wider than shoulder width. Slowly press the dumbbells upward until your arms are fully extended to natural position (do not lock your elbows). Hold for a count of 1 second and then slowly lower the dumbbells to starting position.
Begin by keeping your head looking forward, back straight and feet shoulder-width apart. Fully extend your arms and grasp the handles provided. Slowly bring your arms and hands forward until they slightly touch in the middle of your body. Hold the position for 1 second and then slowly return to starting position. Repeat.
Begin by lifting your body on top of a dip machine with head looking forward, back slightly tilted forward, arms locked and legs in a 90-degree angle. Slowly lower your body until your arms are in a 90-degree angle. Hold for a count of 1 second and then repeat.
Begin by lying down on a decline bench with head and back flat on the bench. Place your feet under the padding provided with the equipment (not shown in the image). Start with arms straight out while holding a barbell in your hands. Slowly lower the bar to the bottom of your chest and hold for a count of 1 second. Lift the barbell to starting position and repeat.