The chest is basically is composed of two muscles
(or pecs) – pectoralis minor and pectoralis major. The pectoralis minor is
layered right beneath the pectoralis major.
However, in the context of working out, the chest can be divided into three major focus groups – The top, the middle, and the lower chest.
If you want to build those heavy “Armor-plate” pecs that make you look like a Greek God, then it is necessary to work equally on all three sections. However, the upper chest is the section where most people fail to gain mass and end up with a bulkier bottom. Unless your upper pecs aren’t well sculpted, you’ll never attain that massive chest that you have always wanted.
However, in the context of working out, the chest can be divided into three major focus groups – The top, the middle, and the lower chest.
If you want to build those heavy “Armor-plate” pecs that make you look like a Greek God, then it is necessary to work equally on all three sections. However, the upper chest is the section where most people fail to gain mass and end up with a bulkier bottom. Unless your upper pecs aren’t well sculpted, you’ll never attain that massive chest that you have always wanted.
Building a strong upper chest
The most common mistake people make during chest
workouts is that they go for “size”. Of course, size is important but there
needs to be a defined target! Mostly, people end up with chests that are
bulkier at the bottom and smaller at the top and this doesn’t let them achieve
their dream of having an “Armor-plate” chest. Well, this is something that you
can definitely achieve with the right chest workout. What you need to do is to
start doing Bench press – a fundamental exercise of a chest workout and a core
part of every weightlifter’s routine.
Bench Press
Bench press – one of the most effective exercises that not only targets your chest (pectoralis) but also your shoulders (deltoids), triceps, back, and even legs, to some extent, along with other stabilizers like the rotator cuff, upper trapezius, and rhomboids. If this compound exercise is done right, it can bring amazing results to your body. Your main focus should be to work towards increasing your strength especially through low reps and heavy weight.
Bench Press
Bench press – one of the most effective exercises that not only targets your chest (pectoralis) but also your shoulders (deltoids), triceps, back, and even legs, to some extent, along with other stabilizers like the rotator cuff, upper trapezius, and rhomboids. If this compound exercise is done right, it can bring amazing results to your body. Your main focus should be to work towards increasing your strength especially through low reps and heavy weight.
Keeping all the above points in mind, we have laid
out a time-tested Chest Workout routine that
has done wonders to not only the ones new to bodybuilding but also to the ones
who had been working out for a long time but weren’t seeing the results that
they hoped to see.
You can follow it for 4 weeks to start noticing the
results. After that, you can either switch to your old routine and come back to
this after few weeks or can alternate between this routine and your own
routine.
The Ultimate Chest Workout Routine
- Exercise 1 – 3 sets, 4 to 6 reps (3 minutes rest) of Incline Barbell Bench Press
- Exercise 2 – 3 sets, 4 to 6 reps (3 minutes rest) of Incline Dumbbell Bench Press
- Exercise 3 – 3 sets, 4 to 6 reps (3 minutes rest) of Flat Barbell Bench Press
- Exercise 4 – 3 sets, reps till failure (1-minute rest) of Dips (Chest Version)
Using below 6 tips will help you achieve greater
results;
1. Master your grip
2. Correct angle of arms
3. Bar above your eyes
4. Feet to the ground, ALWAYS!
5. Understand the motion
6. Raising the bar (Quite literally)
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