Workout routine: Chest

[ad#inline-ad-in-article]est Chest Exercises For Full Pec Development

There seems to be a lot of confusion out there about how exactly to develop a full, balanced chest. While I generally believe that the upper pecs are the key to bringing out the entire chest, I think it’s important for advanced level trainers to employ a wide array of movements that attack the chest muscle from a variety of angles.
Chest Muscle Workout – the Basics

Heavy Benching Isn’t the Only Way to Build a Chiseled Chest. The heavy metal we push toward the ceiling is hardly the only exercise that builds, shapes, and sculpts a formidable chest. Developing a lean, muscular chest is an essential part of every weight training routine! Maybe it’s time to emphasize some of these basic and effective chest exercises:

Seated Chest Presses

This is a similar range of motion to the standard flat-bench press, except you are in a seated position. The benefit of this machine is that the weight is not bobbling around during the motion; it is stabilized and therefore works strictly the pectoral muscles. Grasping the handles, slowly extend your arms forward, straightening the elbows and squeezing the chest muscles.

Do not lock your elbows at the height of extension. Rather, slowly let the weight pull your arms in toward your chest. Concentrate on the negative, allowing it to tear the pec muscles. At a point where your hands stretch back to the plane of your body, begin your next repetition. Try 3-4 sets of 10-12 reps for a great pump.

Cable Crossovers

Clasping the handles on to the upper-cable stations, step one foot forward for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Slightly bend forward and extend your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 10-12 repetitions.

Incline flys

Inclined Dumbess Flys

Adjusting the bench to the incline of your desire, generally a 45-degree angle or so, and hold the dumbbells to your sides so your elbows are bent at a 90-degree angle. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other at the top as your elbows straighten out. Stop at a point where the dumbbells are about six inches apart from one another.

Squeeze your pectoral muscles together during the contraction. Begin the decline slowly, bending your elbows once again until they make a pair of right angles at your sides. Try not to let your elbows drop below the plane of your torso. Repeat the motion and try 3-4 sets of 10-12 repetitions per set.
If you’re trying to build a treasured chest, remember that the key you are looking for may just rest in the family jewels … or should we say, in your genetics. Often genetics are directly responsible for the limits you can reach with chest development. But if you’re bench-pressing 20 sets a week, looking for those instant results, just give it a rest. The key to an impressive chest may well be with cable crossovers, incline flys, and seated chest presses.

In addition to the basics, here’s some of the best exercises to round out your pec development with.

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High Cable Crossovers

This is an excellent movement to hit the lower pecs as well as the difficult to develop inner pecs. Good development of the inner pecs, of course, gives you that nice separation that is a hallmark of a first-rate physique.

Low Cable Crossovers

These are also great for hitting the inner pecs—continuous tension is the key here.

Bench Press (Wide Grip)

Extend your grip out on the flat bench press to shift the emphasis to the lower pecs.

Bench Press (Close Grip)

The mid-range section of this movement really targets the inner chest pretty intensely. Later in the movement, of course, the triceps and upper chest take over.

Decline Bench Press

These, of course, primarily hit the lower pecs hard. If you move your grip in a bit and really emphasize the top of the movement, you’ll get good stress on the inner pecs as well.

Dumbbell flys

if performed strictly, Dumbbell flys can hit the inner chest, though you really need to squeeze your pecs together hard to get the full effect. I like to alternate doing Dumbbell flys on the flat bench, incline bench, and decline bench.

Dips

The elbows-in variation place the bulk of the emphasis on the lower pecs, while the elbows-out style will pull the inner pecs more into the exercise.

But of course, don’t forget the heavy bag!

source:  bodybuildingforyou.com

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