A fully developed chest workout includes exercises for all three regions of your pecs: upper, middle and lower. Equal attention to these three regions will result in a far more balanced and aesthetically appealing chest. Rest 60 to 90 seconds between sets of each exercise and 120 seconds between exercises.
Step 1
Perform incline barbell bench presses. Set the incline on your exercise bench to between 20 and 30 degrees and place it inside a squat rack. Arrange the bench so that your head will be directly below where the bar is resting. Lie on the bench, grasp the bar and press it to arm's length. Keep your feet flat on the bar and your chest lifted throughout the exercise. Slowly lower the bar to your chest. Pause with the bar just above your chest for one to two seconds before driving the bar up and back to the starting position. Inhale as you lower the bar, exhale as you lift it. Perform three sets of six to eight repetitions.
Step 2
Perform dumbbell bench presses. Grasp a dumbbell in each hand and lie on a flat exercise bench. Raise the weights to arm's length directly over your chest. Turn your hands so that your palms are facing forward. Lower the weights down and slightly outward so that the dumbbells touch the outside of your shoulders. After pausing for one to two seconds, press the weights back to arm's length. Inhale as you lower the weights and exhale as you lift them. Perform three sets of eight to 12 repetitions.
Step 3
Perform parallel bar dips. Place your hands on the parallel bars and support your weight on your arms only. Cross your legs behind you and arch your back slightly. Try to lift your chest at all times. Bend your elbows and lower your shoulders down between your hands—stretch only as far as feels comfortable. Push back up to the starting position. Perform three sets of eight to 12 repetitions.
Step 4
Perform push-ups. Squat and place your hands on the floor. Walk your feet back so that your weight is supported on your hands and toes only. Keep your abs tight and your head, hips and heels aligned. Bend your arms and, taking five seconds, lower your chest to within one inch of the floor. Hold this position for a second before explosively extending your arms to return to the starting position. Perform three sets of as many reps as possible.
Tips and Warnings
- Warm up before performing this workout with some light cardio and stretching.
- Always use a spotter when performing exercises where you lift a weight over your chest.
Things You'll Need
- Adjustable exercise bench
- Dumbbells
- Barbell
- Parallel bars
References
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2006
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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