A powerful and good-looking upper body begins with a carved chest. And there are no better power tools for sculpting your pecs than these exercises that follows
The exercises themselves may look simple enough, but it’s all up to you to pick up the intensity by giving yourself less time for rest If you need the rest, we would
recommend 15-20 seconds of rest between your sets. You can choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks.
It’s now time to get results, and remember, great result don’t come to those who wait; they come to those who work. Hit these five simple but challenging moves and build a chiseled chest!
1. Incline dumbell press
Pressing from an incline works the clavicular head of your chest which works that muscle-which resides high on your chest-gives your pecs extra pop. The benefit of the inclined bench’s angle is that its ability to emphasize the upper chest, carving out that more rounded look pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.
How To Do This Exercise
Lie on a bench set at 45-degree incline. Holding a pair of dumbbells above your chest with your arms straight and your palms turned towards your feet. Lower the dumbbells to chest level, and then press them back up to the starting position.
2. Barbell bench press
The barbell bench press is a perennial favorite. This exercise is the “ultimate muscle-builder.” Grasp the with a wide grip and use the first set 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.
How To Do This Exercise
Start without weight, in order to get used to the unstable bar. Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.
3. Cable fly
Cable fly provides constant tension throughout the entire movement. When it comes to working their pecs, most guys just press. Adding the fly to your routine gives your pecs and front deltoids a new stimulus.
How To Do This Exercise
Grab a handle with each hand, and stand in a staggered stance in the middle. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips; don’t round your back. Without changing the bend in your arms, bring your hands together. Slowly reverse the movement.
4. Single-arm dumbell bench press
Like any other awesome bench variation this exercise that hit your chest. But what makes it particularly special is that your other side has to lock down so the dumbbell doesn’t pull you off the bench. The end result is that it sculpts your chest and abs to a greater degree.
How To Do This Exercise
Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest. Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.
Conclusion
Be careful when doing any exercise in general. The slogan “No pain No gain” isn’t applicable when it comes to fitness in any way.
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