Here’s a breakdown of what you are about to experience:
Start with Flat Bench Press
- This is your standard bench press exercise. The chest workout most known to grow your pectoral muscle in general. When done properly this exercise will create the most growth. When done improperly it can cause severe damage to your muscles. Make sure to set yourself up correctly.
- When lying on the bench make sure your eyes are lined up directly under the bar.
- Place your pinky finger near the ring marks on the bar.
- Un-rack the bar and slowly bring the bar to your chest while holding in your breath.
- Once the bar reaches your chest exhale and press the bar upward and re-rack the bar.
- Make sure you pick a weight that is challenging enough for you to hit 10 moderate reps.
- The second set needs to be a little more challenging but still capable of hitting 10 reps.
- The last set needs to be your hardest set. Pick a weight that is going to be hard for you to finish.
- If you can’t get all 10 reps in then you need to rack the bar take a quick break and continue until you hit that goal.
- While bench pressing remember that it is very important to use a spotter when lifting heavy.
Incline Dumbbell Press for Upper Pectoral
- This exercise is most known for working your upper pectoral muscle but has secondary muscle in-gauging as well.
- Your Shoulders and Triceps are over used if in-proper form is used. Make sure to pick up the dumbbells off the floor using your natural grip ( palms up)
- Place the dumbbells on your knees and from there lean back and bring the dumbbells toward your chest.
- Slowly take a deep breath while pressing the dumbbells straight up. Once the dumbbells have reached your max exhale and slowly bring the dumbbells down towards your chest.
- Contract your chest and push the dumbbells back to the starting position. You are going to be doing four sets of this movement so make sure you pick weights that are not going to be over challenging.
- Also make sure each set is heavier than the one before. This is a dangerous movement so make sure you are not lifting with your ego.
Decline Dumbbell Press for Lower Pectoral
- This technique is a little more difficult than the incline dumbbell bench press. This chest workout is developed to add growth to the lower pectoral muscle. Just like the incline dumbbell press this is very dangerous.
- Make sure to secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. Your palms need to be facing each other. Once you are laying back, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, twist your wrists forward so that the palms of your hands are now facing away from you. Bring the weights slowly to your side as you breathe out. As you exhale, push the dumbbells up using your pectoral muscles.
- Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. You will be doing three sets of 10 repetitions on this exercise. You should be able to do more weight than you did with the incline chest workout.
- Make sure you pick a weight that you will be able to handle but make it a challenge. Every set should be harder than the last one.
- When you’re done with each set make sure you’re very careful when setting the dumbbells down as if you let them fall sideways you can tear a rotator cuff.
High Cable Fly
There are three variations to cable flies. High Cable flies focus on your lower pectoral muscle. When doing these correctly you will feel a huge stretch in your lower chest. When doing it incorrectly you’ll feel a lot of tension on your shoulders.
- The pulleys need to be in a high position to start off, select the resistance you want to use and hold the pulleys in each hand. Facing away from the machine, take a step forward, deep breath and slightly bend your back and pull both pulleys directly in front of you squeezing your chest at the same time while keeping your elbows slightly bent.
- Hold this position for roughly two seconds, exhale and return back to the starting position. Make sure that your torso and arms do not start to swing. The only movement should be from your shoulder joints.
- You will be doing three sets of 10 on this particular exercise. You need to make sure the resistance is strong enough to challenge you. Once you get the first set done figure out how much more resistance you need to add the challenge yourself again. On the final set make sure this is the most challenging one yet.
- Don’t forget to breathe and squeeze!
Mid Cable Fly
This is the second exercise of the three cable flies. This movement is triggered to target the center of your pectoral muscle. When doing this exercise correctly you will feel a good stretch through out you chest but when done wrong can cause injury to your shoulder.
- On this exercise you need to move the pulleys from the high position to the middle. The pulleys should be located about the same height as you chest. Choose your resistance and grab both handles. Facing away from the machine, take a step forward, deep breath and slightly lean forward.
- Pull both pulleys directly in front of you squeezing your chest at the same time while keeping your elbows slightly bent. Hold this post it ion for 2-5 seconds, exhale and return to the your starting point.
- Make sure to keep you body stiff and your chest pushed forward. The only movement should come from your shoulder joints. You will be doing three sets of 10 here. Make sure to pick your resistance correctly. You want to be able to do all 10 but it shouldn’t be easy. After your first set take a 30 sec break and add more resistance.
- Do this for all three sets and make sure the next is more challenging for you than the one prior. Don’t forget to breath.
Low Cable Fly
This is the last of the cable flies. This final cable fly is targeted on your upper pectoral muscles. This happens to be one of my favorite chest workouts. When you are doing these you will feel a massive pump in your whole entire chest.
- On this exercise you need to move the pulleys from the middle position to a lower setting. I personally like the pulleys around my knee area. Grab the handles and face away from the machine taking one step forward. With the handles near your knee area take a deep breath and bring them upward with your elbows slightly bent towards the height of your chest.
- Make sure once you approach the top of your chest you squeeze really hard and hold from 2-5 seconds. Exhale and slowly bringing the handles back down towards your knees and repeat as needed.
- This being your last exercise on the cable machines. Make sure you challenge yourself the most here. You’re going to be doing three sets of 10. Make sure to pick a resistance that is the most challenging out of all three cable exercises.
- You still need to make sure that each set is harder than the last one. make sure you focus on the squeeze and you’re breathing.
V-Bar Bench Press
- This exercise is a very rare bench press and is extremely dangerous. This exercise will leave your chest more pumped than it ever has been before.
- The main focus of this exercise is to get your center pectoral the most blood it can possibly receive. Leaving your chest feeling bigger and better than ever.
- This exercise is done on the smith machine. Grab the V bar and a flat bench press. Lay the bench parallel to the barbell on the smith machine.
- Lay directly underneath the barbell with the bar centered with your chest. Place the V-bar between your chest and the bar holding it with your palms facing up.
- Lift the bar off your chest and off of the safety catches. Bring the bar down towards your chest and push directly up squeezing your pectoral muscle as hard as possible. Repeat this as many times as you need to finish the set.
- Make sure you have a spotter as this is a pretty dangerous exercise.
- You’re going to be doing four sets of 10 with a weight that is slightly challenging for you.
- Unlike most of the other exercises he will not be adding weight as you move onto your next set so make sure you pick a weight that you are going to be able to do a total of 40 times.
Ultimate Chest Finisher
Dumbbell Stacking Push-ups
- Here is another rare chest workout. This is definitely a finisher for the advanced bodybuilders. You should definitely give it a shot and see where you stand. If you’re able to do it you need to up the weights next time around.
- This is an exercise based off of push-ups and stacking dumbbells. Stacking three separate sets of dumbbells in front of you get in a push-up position. After doing one push-up grab a dumbbell and do another push-up, grab the other dumbbell do another push up.
- Now you need to stack the dumbbell in front of you in the up right position and do another push-up and stack the other dumbbell directly next to the first dumbbell in the same position. Before grabbing the next set of dumbbells do a regular push-up.
- Now grab one more dumbbell, do a push-up grab the other dumbbell, do another push up and then stack one dumbbell on top of the first set of dumbbells you put in the upright position.
- Now do another push up and stack other dumbbell on the other first dumbbell in the upright position.
- Repeat this until you have all three dumbbells on top of each other and end with a single push-up.
- Once you are done stacking the dumbbells on top of each other and doing push-ups repeat the same thing but down stack the dumbbells.