If you want to come up with a great chest workout, it is important to
< TRAINING INTRODUCTION >
define your goals. In this article, I am focusing a chest workout with the goal
of developing a chest along the lines of what a Calvin Klein Model might have.
If you are purely after bench pressing power, then you would obviously want to
use a different chest workout. This chest workout will develop some strength,
but it isn't the main focus of the workout.
What Should a "Muscular Chest" Look Like?
A masculine chest should have a square and angular look to it, not a
rounded and soft look to it. The traditional chest workout focuses on the
basic bench press. While the bench press is great in developing size and power,
it can develop the lower part of the chest too much. A chest workout focused
around the bench press develops the lower pecs so much that they can begin to
look like breasts. The part of the chest that is underdeveloped in most men is
the upper chest. If your chest workout focuses on the upper chest and not so
much on the middle to lower part of the chest, then you will develop square
How to Build the Upper Pecs.
In order to fill out the upper pecs, you need to include a variety of
incline pressing movements in your chest workout. You should make sure your
chest workout begins with an incline press of some sort. I recommend beginning
your chest workout with incline dumbbell presses on an adjustable bench. I like
dumbbells, since you can really work that hard-to-hit inner part of the upper
pecs. If you develop this part of your chest, you will get that "line" up the
middle of your chest all the way to your collar bone.
Here is a Great Chest Workout Which Focuses on Hard the to Develop Areas.
1) Incline Dumbbell Presses: Adjust the bench to about
20-30 degrees above the flat setting. Pick a weight that you can press 10 -12
times. Click the bench up the the next higher angle setting. With the same
weight, try to do 8-10 reps. Click the bench up to a steeper angle and try to
get 6-8 reps. Keep clicking to a higher angle until you are either close to
upright, or until you can't get more than 5 reps. I like starting my chest
workout with this exercise, because it hits every part of the upper chest.
2) Smith Machine Incline Presses: I then take this same
adjustable bench and bring it over to the smith machine. I setup the bench so
that the bar hits my collar bone at the bottom of the lift. I will choose about
a 20-45 degree angle. I put on a pretty light weight and mainly aim for
higher reps to really fatigue the muscle. This is more of a finishing move. The
smith machine insures that I keep all stress on the upper pecs. I find that if I
use a regular incline bench press in my chest workout, then I can cheat and take
the stress of my upper pecs. Include the incline smith press in your chest
workout if you have access to this piece of equipment.
3) Cable Crossovers: You need the include cable crossovers
into your chest workout if you want to develop the line that defines the mid
part of your chest. You can also get a similar effect using machine flyes.
Dumbbell flyes are a great mass movement, but you won't get enough tension in
the middle of your chest. Make sure when doing machine flyes or cable crossovers
that you really flex the mid part of your chest hard when your hands meet at the
end of the movement.
Avoid All Flat Bench Movements in Your Chest Workout for a While.
If you are like most guys in the gym, your upper pecs probably need to
catch up with your mid and lower pecs. You should consider dropping all flat
bench movements out of your chest workout for a while. I dropped all the flat
bench exercises for aver two years and the look of my chest improved
dramatically. Another nice benefit of incline movements is that your shoulders
will also take on a better appearance.
Keep The Main Points in Mind When Setting Up Your Chest Workout.
When setting up your chest workout, you can be flexible on the exercises
you use. Just make sure that you focus on the angular and square look. Having
great pecs is less about size and more about proper proportion and definition.
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