The Best Upper Chest Workout For Getting Defined Pecs Onnit Academy The flat barbell bench press is a fantastic pec exercise in its own right, and that includes your lower chest. 3. dumbbell chest press. dumbbell chest press. similar to the bench press, the flat dumbbell chest press works all parts of your pecs, including your lower chest. 1. dumbbell chest fly. the dumbbell chest fly is one of the best isolation exercises to practice mind muscle connection, a tactic where you focus intently on the target muscles moving the weight rather than aimlessly lifting with momentum. lay on a flat bench, feet flat on the floor, with one dumbbell in each hand.
An Illustrated Chart Of The Best Chest Exercises Chest Workout Best Press up and lockout and squeeze the back of your triceps. slowly lower down and repeat. 4. cable crossover fly (high position) the cable crossover fly is a great exercise that is adjusted to target the lower chest. by setting the pulleys to the high position it changes the angle to target the lower chest. A good upper chest workout with weights is: incline bench press: 3 sets x 6 8 reps. low to high cable fly: 3 sets x 12 15 reps. reverse dumbell chest press: 3 sets x 8 12 reps. decline push ups: 3 sets x amrap (as many reps as possible) notes for performing this upper chest workout: 1.5 2 minute rests between sets. Sit on an inclined bench, unrack a barbell and hold it on straight arms above your shoulders. inhale and lower the bar down to your chest. press the bar up to straight arms while exhaling. there’s no need to go overboard with the inclination in the incline press. around 30° is enough to target your upper chest. 2. Incline bench pull overs: ditch the flat bench for your pullovers and do them on an incline bench instead. do 3 sets of 12, holding that last rep for a five second isometric to really feel the burn. doing a second chest day allows you to intensely focus on bringing up a lagging area. 7.
Pectoral Training Program For Chest Mass Benefits Tips Gym Guide Sit on an inclined bench, unrack a barbell and hold it on straight arms above your shoulders. inhale and lower the bar down to your chest. press the bar up to straight arms while exhaling. there’s no need to go overboard with the inclination in the incline press. around 30° is enough to target your upper chest. 2. Incline bench pull overs: ditch the flat bench for your pullovers and do them on an incline bench instead. do 3 sets of 12, holding that last rep for a five second isometric to really feel the burn. doing a second chest day allows you to intensely focus on bringing up a lagging area. 7. I swear the guys down there don't know physical limits—and it shows. parallel bar dips. do unweighted parallel bar dips to finish your chest workout. start at the top, arms extended, but not locked out. torch your pecs—and your arms—by taking a full 10 seconds to lower yourself, counting slowly. Below is a sample progression you can implement if you want to add incline cable flyes to your routine: week 1: 3 x 12 15 @65%. week 2: 4 x 12 15 @65%. week 3: 4 x 12 15 @70%. check out more chest cable exercises to add to your chest workout. 7.
Lower Pecs Exercises Guide I swear the guys down there don't know physical limits—and it shows. parallel bar dips. do unweighted parallel bar dips to finish your chest workout. start at the top, arms extended, but not locked out. torch your pecs—and your arms—by taking a full 10 seconds to lower yourself, counting slowly. Below is a sample progression you can implement if you want to add incline cable flyes to your routine: week 1: 3 x 12 15 @65%. week 2: 4 x 12 15 @65%. week 3: 4 x 12 15 @70%. check out more chest cable exercises to add to your chest workout. 7.