Your pectoralis major, or pecs for short, is the muscle that makes up your chest. There are three regions of the pecs muscle: the upper, middle and lower. Each region can be targeted with a specifically angled exercise and should be developed equally for maximum aesthetics and function. Performing your pecs exercises as a tri-set will ensure each region of your chest is worked equally and will promote maximum muscle growth in minimal time.
Incline Dumbbell Flies
Step 1
Adjust the exercise bench to a 30-degree angle. Grasp a dumbbell in each hand and lie on the bench. Press the dumbbells to arm's length so that they are directly over your chest.
Step 2
Keep your elbows slightly bent but rigid. Inhale and lower your arms out to our sides. Lower your arms until your hands are approximately level with your shoulders.
Step 3
Inhale and lift the dumbbells back to the starting position by squeezing your arms together. Repeat for 8 to 12 repetitions. On completion, place the dumbbells on the floor and proceed immediately to the bench press.
Barbell Bench Press
Step 1
Lie on the bench with your eyes directly below the barbell. Grasp the bar with a wider-than-shoulder-width overhand grip. Lift the bar off the supports. Keep your back slightly arched and your feet flat on the floor.
Step 2
Inhale, bend your elbows and lower the bar to your chest. Touch the bar lightly on your chest or stop just above.
Step 3
Exhale and press the bar back to arm's length. Continue lowering and raising the bar for 8 to 12 repetitions. On completion, re-rack the bar and proceed immediately to push-ups.
Push-ups
Step 1
Bend your knees and place your hands on the floor on either side of your feet. Keep your arms straight and walk your feet back until your legs are straight. Keep your head, hips and heels aligned. Tense your abdominal muscles.
Step 2
Inhale and bend your elbows. Lower your chest toward the floor. Pause with your chest 1 inch above the floor. Keep your abs tight and do not allow your back to arch or your hips to sag.
Step 3
Exhale and extend your arms to lift your body back up to the starting position. Continue and perform as many repetitions as possible. When you are no longer able to continue, rest for 120 seconds and repeat all three exercises for a total of three to five tri-sets.
Tips and Warnings
- Warm up by performing some light cardio and stretches before this or any other strenuous workout. Do not rest between exercises. Only rest on completion of the push-ups. Perform this workout once or twice a week on non-consecutive days.
- To minimize your risk of injury, use a spotter when performing dumbbell flies and bench presses. If you are unsure how to perform any of the exercises, get expert coaching from a personal trainer or gym instructor.
Things You'll Need
- Incline exercise bench
- Dumbbells
- Flat bench press station
- Barbell
- Free weights
- Exercise mat
- Push-up handles
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding"; Bill Dobbins and Arnold Schwarzenegger; 1999
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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