I recently updated my chest workout and I thought I'd share it. This routine mainly involves dumbbells because I've personally found these the most effective to shaping the Pectoral muscles which is mainly what I'm focusing on as opposed to strength. This is a great all-around chest workout for beginners as well as for the advanced, if you have anything you would like to add please leave a comment.
1. Dumbbell Bench Press: This maneuver requires two equally-weighted dumbbells and a bench. We're going to do 4 sets of this exercise with a minutes rest in between. Use a weight in which you fail at 10-12 reps, this is the goal for all these exercises. Some tips for this exercise would be to make sure both your arms are symmetrical throughout the entire up and down movements. The diagram shows him pushing straight up but what I do is twist my arms on the upward push so that at the top, the dumbbells end up parallel with my body which gives the chest more range of motion.
2. Incline Dumbbell Bench Press: Much like the previous exercise, the Incline Dumbbell Bench Press involves the use of an incline bench in which you want to set the incline bench at about a 30 degree angle and push straight up to the roof. The same tips apply to this version except with this one we're going to keep the dumbbells perpendicular to the body just as this diagram shows. We're going to do 3 sets of this one making sure your failures are anywhere from 10-12 reps. ***TIP: If your doing more than 12 reps, increase the weight. If your doing less than 10 reps, decrease the weight.
3. Decline Smith(Bench) Press: This is basically a bench press with your body at a negative angle with your head lower than your legs. We're going to push straight up and work the bottom part of the pectorals breathing out on the push and breathing in on the release. Again, this exercise is 3 sets to failure with a minutes rest in between. NOTE: If using a bench press make sure to have a spotter since these exercises are to failure.
4. Incline Flyes: Using the same bench as #2 above, we're going to start with the dumbbells above us with arms straight. slowly part your arms keeping them as straight as possible and lowering them until you feel a stretch on your chest which should be around your head level. The biggest thing to remember about this exercise is to make sure you're not moving your arms in the horizontal axis, it should be straight up and straight down. Any movement in the horizontal axis creates strain on your shoulders which can lead to injury. As usual, 3 sets to failure.
5. Cable Crossovers: This is a simple but effective exercise, the focus is on the inner part of the chest on the breastbone area. Position your feet so that you are exactly in the middle with your arms holding the two handles. Take one step forward and lean a bit forward to keep from pushing yourself backwards. Converge your hands together in front of you while keeping your arms as straight as possible. Your hands should end up at the level of your crotch. Again, 3 sets to failure.
Workout Time: 40-50 minutes
I find this a great workout and by the end I feel an excellent pump throughout my entire chest, I definitely recommend trying it out and let me know what you think of it!
If you have any questions about any of these exercises, leave a comment.
Thanks, Joe
epic dude
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