Incline Barbell Presses
For complete mass across the entire upper body, the incline barbell press is indispensable. Pressing through an elevated angle not only raises the fullness of your pecs higher on your chest, but it also works the front delts in direct proportion. In fact, there's no other way to build size and separation all the way across the shoulders and upper chest, and no better way to add width to the shoulder girdle. This has been a specific goal of mine, and in that effort I've relied heavily on this exercise, specifically with a free-weight barbell.
The incline barbell press is a compound movement, which means it involves several muscles working together, so it should be first in your chest workout, or second behind the flat barbell press. It should be performed while your strength capacity is high.
Here’s the direction of this exercise:
· The front delts are directly employed in the incline barbell press movement, so you make sure you get a thorough warm-up, starting with a set of about 30 reps.
· If you use this exercise first in your workout, you can pyramid through 10 or 12 sets, finishing with three or four reps, plus a couple of forced reps.
· If you start with the flat bench press and this is your second exercise, then you do six to eight sets for six to eight reps each.
· You have found that the tighter you grip the bar and the more you tense your entire body, the lighter the barbell feels.
· By concentrating especially on your hips, back and shoulders, you have much more stability and control.
· As you lower the weight, you think of yourself as a spring being compressed, so that, at the bottom, you've built up maximum potential energy, or strength.
· Your press to the top then explodes with everything you have.
Do controlled and nonstop reps. Finish off your set with 4-5 set.
Vertical Bench-Press Machine
I'd like to offer an exception to my earlier statement about high-tech machines: This piece of equipment can be an excellent chest developer, though it doesn't replace free-weight movements. The key here is hand and elbow position.
Here’s the direction of this exercise:
- Adjust the seat height so you grip the bar at low- to mid-chest level.
- Keep your back firmly against the vertical backpad.
- Throughout the movement, keep your elbows perpendicular to your body
- Push the bar forward, almost to complete lockout, and really squeeze your pecs.
- As you lower the weight, elevate and push out your chest slightly.
Do controlled and nonstop reps. Finish off your set with 4-5 set – 8-12 reps, moving the bar only a few inches.
Decline Dumbbell Press
Yet another great chest developer. If you're accustomed to doing this movement with a barbell, note that dumbbells offer a greater range of motion and allow a noticeably better contraction in your chest. Many bodybuilders do decline presses wrong, decreasing the range of motion by lowering the dumbbells to their lower chest rather than near the upper pecs.
If you use heavy weights, have a spotter hand you the dumbbells once you get into position.
Here’s the direction of this exercise:
- Don't squirm and move in an effort to get the weights up. Keep your body stationary and your head looking straight up.
- As you lower the weight, keep your elbows pointing straight down, not back.
- Allow the top of the dumbbells to come below the top of your chest.
- Forcefully push the weights back up in a wide arc, but don't let the dumbbells bang together at the top. Controlling the weight keeps constant tension on your pecs.
Do controlled and nonstop reps. Finish off your set with 4-5 set – 8-12 reps.
Weighted Dip
Most gyms today have a set of dip bars either by themselves or attached to a chinning station. Yesterday's great gyms had a separate dipping station with long bars that went from wide to narrow. Talk about hitting your chest and triceps hard - especially with a dumbbell strapped and hanging from your waist. This will really make those pecs grow.
Here’s the direction of this exercise:
- Be sure to warm up your elbows and shoulders before you start. A few light sets of presses and pressdowns will do the trick.
- Place your hands on the dip bars, facing inwar
- Keep your upper body upright and your triceps and elbows close to your upper body.
- Experiment with leg position: straight up and down or bent, with your feet crossed and behind you. Which feels better?
- Lower your body as far as possible for a good stretch, but don't go too far. Press back upward, making the triceps and chest do the work.
Do controlled and nonstop reps. Finish off your set with 4-5 set – 8-12 reps.
Flat/Incline-bench Cable Fly
Flies are great for shaping the chest; they're usually done with dumbbells. Cables are a terrific alternative because they give you a different feel and let you train at slightly differing angles - even within the same set - while minimizing shoulder stress and injury.
- Position a flat or incline bench between two low pulleys.
- Grasp a stirrup handle in each hand, then lie down on the bench so that your lower chest is in line with the pulleys
- Keep your palms up and, with a very slight bend in your elbows, bring the handles above your chest.
- To keep constant tension on your chest, don't let your hands touch. Slowly lower your arms until they're at chest level.
Do controlled and nonstop reps. Finish off your set with 4-5 set – 8-12 reps.
Close-hand Push-Up
Here's an exercise you can even do at home because you don't need any special equipment. I'm sure you're familiar with push-ups, but by simply changing the angle, you work the pecs in different ways.
- Use a flat bench or chair at least 18 inches high. Squat down in front of it and then put your feet up on the bench. Your hands and the front of your upper body will rest on the floor.
- Place your hands - one on top of the other - under your lower chest
- Keeping your body perfectly rigid, press up until you can lock out your arms.
- Slowly lower yourself and repeat. Go to failure.
- To increase resistance, raise your feet even higher. If the movement is too difficult, use a lower bench.
This is a fabulous finishing exercise and works especially well as the second exercise in a compound set.
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