If you’ve been working out for a while, this routine will probably remind you of some of the chest sessions you did in the early days. It’s good, old-fashioned hard work and provides a lot of isolation of the pecs. If you’ve gotten more scientific with your training since and noticed fewer gains, this simple and direct approach may be what you need to get growing again.
HOW IT WORKS
When a muscle contracts, the whole thing contracts. So when you hear trainers talking about exercises for the “upper” pecs and “inner” pecs, this isn’t entirely accurate. However, while the whole pectoralis major muscle is involved in any kind of press, dip, or flye motion, different parts of it are indeed emphasized depending on the angle of resistance. So while an incline dumbbell press will work the whole chest, it’s making the fibers that attach to your clavicle work harder than the ones that attach to your ribs. We’ve given you exercises that work every part of the chest and with varying degrees of isolation. If you don’t normally feel your pecs working on barbell presses, you’ll love what dumbbell and machine work does for you.
Stop each set a rep or two short of failure. Feel free to combine the workout with Option A, shown previously. The two routines fit well together but should be spaced three days apart.
THE WORKOUT >>> Page 4