Pec
Training - Chest Workout
Developing a Full Chest
There seems to be a lot of confusion out there about how exactly to develop a full, balanced chest.
While I generally believe that the
upper pecs are the key to bringing out the entire chest,
I think it's important for advanced level trainers to
employ a wide array of movements that attack the pecs
from a variety of angles.
Chest Exercises
In addition to the basics, here's
some of the best exercises to round out your pec development
with:
High Cable Crossovers:
this is an excellent movement to hit the lower pecs
as well as the difficult to develop inner pecs. Good
development of the inner pecs, of course, gives you
that nice separation that is a hallmark of a first-rate
physique.
Low Cable Crossovers:
these are also great for hitting the inner pecs, continuous
tension is the key here.
Bench Press (Wide Grip):
extend your grip out on the flat bench press to shift
the emphasis to the lower pecs.
Bench Press (Close Grip):
the mid-range section of this movement really targets
the inner chest pretty intensely. Later in the movement,
of course, the triceps and upper chest take over.
Decline Bench Press:
these, of course, primarily hit the lower pecs hard.
If you move your grip in a bit and really emphasize
the top of the movement, you'll get good stress on the
inner pecs as well.
Dumbbell Flyes:
if performed strictly, Dumbbell Flyes can hit the inner
chest, though you really need to squeeze your pecs together
hard to get the full effect. I like to alternate doing
Dumbbell Flyes on the flat bench, incline bench, and
decline bench.
Dips: the elbows-in variation place
the bulk of the emphasis on the lower pecs, while the
elbows-out style will pull the inner pecs more into
the exercise.
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