this is a great workout for chest:
The best damn chest workout, period: build the upper body you've always wanted with your very own personalized routine - Pec Special
Ian Cohen
Imagine if King Kong had flexed his biceps to display his supremacy rather than pound his massive chest. Impressive, yes, but not nearly as daunting. The chest has been equated with strength and virility since long before homo became erectus. But before you stack yet another 45-pound plate onto your barbell, understand that to build a bigger chest you don't have to re-create the agonizing groans of Mel Gibson getting gutted in Braveheart.
"It's not about how much weight you can lift or how many exercises you can cram into a routine, explains Jim Mara, a fitness performance specialist in Los Angeles. "It's about using good techniques and maintaining proper mechanics."
THE FIVE-STEP PECTORAL PLAN
Step 1: Pick a side One section in this training guide is devoted to beginners and the other to more advanced weight trainers. Once you've determined your level of experience, you've successfully completed the first phase of creating your routine.
Step 2: Assembly required It's time to build a program that will build your chest. There are multiple exercises in each of the barbell, dumbbell, machine, cable and body-weight sections. Select one exercise from each of these four sections and incorporate them into your chest routine.
Mara suggests using at least two pressing exercises, each of which utilizes a different bench angle. "If selecting a fiat-bench press for your barbell exercise, use an incline or decline for the other press exercise," he explains. "The same holds true for flyes. The number-one key to building a full, shapely chest is to hit the muscles from a variety of angles on a regular basis."
Step 3: Crunch the numbers For both beginners and advanced trainers, the desired number of total sets for a solid chest routine should be in the 10-to-14 range. Your goal should be to achieve muscular failure on each set while maintaining a high intensity. Failure is defined as being unable to complete another rep while maintaining proper form.
Repetitions play a vital role in any training regimen. The six-to 12-rep range is the practiced standard. Heavier weights are often used in conjunction with fewer reps (six to eight) when trying to build mass, while less weight and more reps (10 to 12) are combined when your goal is to carve and chisel.
Also, be conscious not to take too much time between sets. The longer you wait, the less likely your muscles will remain active. "If you can do another set after just 30 seconds of rest, then by all means do it," says Mara. "Two minutes is the maximum amount of time you should give yourself between sets."
Mara recommends holding off for five to seven days between workouts to allow for total muscle recovery.
Step 4: Try the pyramid scheme This technique has nothing to do with a Ponzi vertical marketing scheme. The pyramids we're referring to actually do pay off by enabling you to blast your deep-muscle fibers. This is accomplished by using less weight and higher reps at the start of an exercise routine, and progressing toward heavier weight and fewer reps at the end. By pyramiding the weight, you are gradually warming yourself up for the next set, and at the same time strengthening your muscle or the exhausting task ahead. Pyramiding also helps to improve your balance and get you comfortable with the movement, so you'll be able to pound out that final heavy set to absolute muscular failure.
Step 5: Get fresh "To maintain a consistent level of maximum performance, it's a good idea to frequently add some variety to your routine," says Mara. "Don't be afraid to shake things up by trying new things." One of the best techniques is to change the order of your routine.
CHEST-TRAINING GUIDE: BEGINNER SECTION
BARBELL EXERCISES Barbell exercises are ideal for putting on size. However, range of motion is limited, so to compensate, use different bench angles (incline and decline) and grip widths to work the entire chest region.
Quick Tip: Bouncing may be a whole lot of fun when done in the bedroom, but it has no place in the weight room. Never bounce a weight off your chest to help bring it back up. You're better off doing less weight or fewer reps.
1. FLAT-BENCH BARBELL PRESS (entire chest, anterior deltoid, triceps) Lie on a flat bench with your feet on the ground. Position yourself so the bar is directly above your eyes. Grasp the bar with your hands slightly wider than shoulder width and extend your arms upward (1a). Lower the bar slowly until your upper arms are roughly parallel with the floor (1b). Return to the starting position and repeat.
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2. DECLINE BARBELL PRESS (lower chest, anterior deltoid, triceps) Lie on a decline bench set at a 30- to 45-degree angle. Grasp the bar with your hands slightly wider than shoulder width and extend your arms toward the ceiling (2a). Lower the bar slowly to a point right below your nipples until your upper arms are roughly parallel with the floor (2b). Slowly return to the starting position and repeat.
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DUMBBELL EXERCISES While dumbbell exercises require more stability and coordination than those done with a barbell, they also provide a greater range of flexibility and motion.
Quick Tip: Use a spotter if necessary to help ensure proper form during dumbbell exercises, which can cause balance and coordination difficulties for beginners.
3. FLAT-BENCH DUMBBELL PRESS (entire chest, anterior deltoid, triceps) Lie on a flat bench and hold a pair of dumbbells over your chest with palms facing forward and arms extended (3a). Slowly lower the weights until your upper arms are roughly parallel to the floor (3b), return to the starting position and repeat.
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4. INCLINE DUMBBELL PRESS (upper chest, anterior deltoid, triceps) Lie on an incline bench set at a 20- to 30-degree angle, and hold a pair of dumbbells over your chest with palms facing forward and arms extended (4a). Slowly lower the weights until your upper arms are roughly parallel to the floor (4b), return to the starting position and repeat. When returning the dumbbells back up to the starting position, be sure to press the weight straight up toward the ceiling and not forward.
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5. FLAT-BENCH FLYE (outer and inner chest) Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing each other and arms slightly bent (5a). Slowly lower the weights to your sides in an arc until your upper arms are roughly parallel to the floor (5b). Return to the starting position following the same arc and repeat.
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MACHINE EXERCISES Good for beginners and those with injuries, machines incorporate a stable and fixed path of motion, allowing the user to take the focus off coordination and place it squarely on resistance.
Quick Tip: Never lock out when you extend on your presses. This will ensure you keep the muscles under stress and tension--two primary factors for inducing muscle growth.
6. INCLINE OR DECLINE HAMMER STRENGTH PRESS (upper or lower chest, anterior deltoid, triceps) Position the seat so that your midchest lines up with the grips. Grasp the handles with your palms down and keep your feet flat on the floor (6a). Press out and extend your arms (6b), return to the starting position and repeat.
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7. SEATED CHEST PRESS (middle chest, anterior deltoid, triceps) Sit straight up at a 90-degree angle, keeping your back flat against the backrest. Grasp the handles at midchest level (7a) and press directly out in front of your body (7b). Slowly return to the starting position and repeat.
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8. SMITH MACHINE FLAT-BENCH PRESS (middle chest, anterior deltoid, triceps) Lie on a flat bench positioned in the Smith machine so that the bar is in line with your shoulders. Using a roughly shoulder-width grip (8a), lower the bar until your upper arms are roughly parallel to the floor (8b). Return to the starting position and repeat.
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CABLE EXERCISES Cables allow you to use a variety of angles and movements to develop all areas of the chest, and are a great tool for flye movements.
Quick Tip: Be sure to place just as much emphasis on the stretch motion as on the squeeze. Don't let the cables take control when bringing the weight back down.
9. FLAT-BENCH CABLE FLYE (outer and inner chest) Lie on a flat bench positioned between two Low pulleys. Grasp a D-handle in each hand with your palms facing inward (9a). Bend your arms slightly at the elbows and bring your hands together in an arc over the center of your chest (9b). Return to the starting position following the same arc and repeat.
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10. CABLE CROSSOVER (outer and inner chest) Stand between two high pulleys and grasp a D-handle in each hand so that your palms face the floor (10a). With your arms extended and your elbows slightly bent, lean forward and bring your hands down and together using an arc motion as if you were hugging a tree trunk (10b). Slowly return to the starting position following the same arc motion and repeat.
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11. STANDING CABLE PRESS (middle chest, anterior deltoid, triceps) Stand between two high pulleys and grasp a D-handle in each hand so that your palms face the floor. Your arms should be angled slightly upward (11a). Lean forward and extend your arms, bringing the cable handles together in front of your chest (11b). Slowly return to the starting position and repeat.
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BODY-WEIGHT EXERCISES These movements allow for more creativity and even eliminate the need to go to a gym. Beginners should start with basic body-weight exercises before adding to the degree of difficulty.
Quick Tip: It's always a good idea to warm up with some cardio and stretching, especially before doing any of the power activities in which the muscles are more likely to be injured.
12. PUSH-UP (middle chest, anterior deltoid, triceps, core) Place your hands flat on the floor with your hands spaced shoulder-width apart. Straighten your legs behind you, drawing your feet together. Extend your arms fully (12a). This is your starting position. Slowly lower yourself until your chest almost touches the ground (12b). Return to the starting position and repeat.
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13. DIP (lower chest, triceps) Position yourself between the parallel bars with your arms extended but unlocked (13a). Tuck your chin down to emphasize your chest. Slowly lower your body until your upper arms are roughly parallel to the floor (13b). Pause, return to the starting position and repeat.
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14. FLYE PUSH-UP (outer chest, anterior deltoid, triceps) Place your hands flat on the floor with your hands spaced six inches wider than your shoulders. Straighten your legs behind you, drawing your feet together. Extend your arms fully (14a). This is your starting position. Slowly lower yourself until your chest almost touches the ground (14b). Return to the starting position and repeat.
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CHEST-TRAINING GUIDE: ADVANCED SECTION
BARBELL EXERCISES A favorite among experienced bodybuilders, barbell exercises are better suited for lifting heavier weight.
Quick Tip: Keep it wide. Always keep the grip on the barbell a few inches wider than shoulder-width apart to ensure a good pectoral workout.
1. BARBELL PULLOVER (entire chest) Lie on a flat bench and hold a barbell above midchest level with your arms bent 90 degrees (1a). Lower the barbell behind your head and down toward the ground until you feel a good stretch in your pecs (1b). Slowly return the bar to the starting position and repeat. Be certain to keep your arms locked at 90 degrees throughout the movement.
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2. INCLINE BARBELL PRESS (upper chest, anterior deltoid, triceps) Lie on an incline bench, grasp the bar with your hands slightly wider than shoulder width, and extend your arms toward the ceiling (2a). Lower the bar slowly until your upper arms are roughly parallel to the floor (2b), return to the starting position and repeat.
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3. REVERSE-GRIP FLAT-BENCH PRESS (middle chest, anterior deltoid, triceps) Lie on a flat bench and grasp the bar with an underhand grip that's slightly wider than shoulder width. Extend your arms upward (3a). Lower the bar slowly until it almost touches the middle of your chest (3b), return to the starting position and repeat.
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DUMBBELL EXERCISES For the weight-room veteran, dumbbells allow for a great amount of exercise variety and creativity.
Quick Tip: Make sure you can handle the weight and stay balanced at all times. Using dumbbells that are too heavy can limit your movements and the overall effectiveness of the exercise as well as jeopardize the integrity of the shoulder capsule.
4. ALTERNATING DUMBBELL PRESS ON STABILITY BALL (middle chest, anterior deltoid, triceps, core) Position yourself on a stability ball so that the ball supports your low and mid back. Hold a pair of dumbbells in the "down" position almost by your shoulders (4a). To maintain proper balance and form, you may need to reduce the amount of weight you normally press. Keep steady and extend one arm straight up (4b). Slowly return the arm to the starting position before repeating the same movement with the other arm.
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5. DECLINE DUMBBELL PRESS (lower chest, anterior deltoid, triceps) Lie on a decline bench set at a 30-degree angle with a dumbbell in each hand and arms extended toward the ceiling (5a). Slowly lower the dumbbells toward your sides until your upper arms are roughly parallel to the floor (5b); return to the starting position and repeat. If using heavy weights, you may need someone to give you the dumbbells after you position yourself on the decline bench.
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6. DUMBBELL PULL-OVER (entire chest) Lie on a flat bench with your feet on the floor. Hold a dumbbell over your head with your arms extending straight up (6a). Slowly lower the weight back behind your head until your upper arms are parallel to the floor (6b); return to the starting position and repeat.
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MACHINE EXERCISES While many experienced weight trainers forgo machine use in their workouts, a few machines can be beneficial and challenging.
Quick Tip: If nursing an injury, machines are ideal because they provide stability throughout an entire movement.
7. SMITH MACHINE INCLINE BARBELL PRESS (upper chest, anterior deltoid, triceps) Lie on an incline bench (set at a 20- to 30-degree angle) positioned in the Smith machine so the bar is in line with your shoulders. Grasp the bar with your hands slightly wider than shoulder width (7a). Lower the bar slowly until it almost touches the upper region of your chest (7b), return to the starting position and repeat.
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8. PEC-DECK FLYE (outer and inner chest) Position yourself on the pec deck so that your upper arms are roughly aligned with your shoulders. Depending on the machine, place either the insides of your forearms against the pads or grasp the handles, palms facing in (8a). Bring your hands together and squeeze your pecs tightly as they meet (8b). Slowly return to the starting position and repeat.
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CABLE EXERCISES Cables offer continuous resistance without overstressing the joints, tendons and ligaments.
Quick Tip: Be aware of your breathing patterns. Inhaling and exhaling should be consistent with each new rep. Never hold your breath during any exertion.
9. STABILITY-BALL CABLE FLYE (outer and inner chest, core) Position the stability ball directly in the center of the low cable pulleys. Grasp a D-handle in each hand, lie back on the ball and stabilize your upper torso (9a). With your arms slightly bent, bring your hands together in an arc until they meet (9b). Return to the starting position following the same arc and repeat.
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10. DECLINE CABLE FLYE (outer and inner chest, lower chest) Lie on a decline bench set at a 30-degree angle between two low pulleys. Grasp a D-handle in each hand with palms inward (10a). Bend your elbows slightly and bring your hands together in an arc until they meet over your chest (10b). Return to the starting position following the same arc and repeat.
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11. INCLINE CABLE CHEST PRESS (upper chest, anterior deltoid, triceps) Lie on an incline bench set at a 30-degree angle positioned between two low pulleys. Grasp a D-handle in each hand with palms inward (11a). Keeping your elbows in line with your shoulder joints, press your hands up and toward each other (11b). Slowly return to the starting position and repeat.
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BODY-WEIGHT EXERCISES Medicine balls are excellent tools to help improve your strength, balance and coordination.
Quick Tip: Choose medicine balls that are the right weight and size. Also, always make sure your balls are firm and secure for each exercise. Medicine balls, we mean.
12. BALL PUSH-UP (entire chest, anterior deltoid, triceps) Place your hands on the sides of the ball. Balance your upper body on the ball with your feet extended behind you, toes down (12a). Lower your body until your chest almost touches the ball (12b); quickly return to the starting position and repeat.
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13. ALTERNATING-ARM PLYOMETRIC PUSH-UP (entire chest, anterior deltoid, triceps) Position yourself in a basic push-up position. Instead of placing both hands on the floor, place one hand on an elevated surface (13a). Press forcefully off the elevated surface (13b) and slide your upper body over so that your opposite hand is now resting on the elevated surface (13c). Alternate back and forth for the appropriate number of reps.
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14. CLAP PUSH-UP (entire chest, anterior deltoid, triceps) Assume a basic push-up position (14a). Slowly lower yourself until your chest touches the floor (14b), explosively press up off the floor and clap your hands (14c) before landing. Repeat for the appropriate number of reps.
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CHEST ANATOMY
Knowing the muscle architecture of your chest will allow you to train it more effectively. Because of the chest's unique structure, efficient training includes exercises that hit the upper, middle and lower portions of the pecs. You can accomplish this simply by relying on variations of two basic exercises: presses and flyes,
Pectoralis major: large muscle traveling from the collarbone to the sternum and attaching near the shoulder.
Pectoralis minor: thin triangular muscle found beneath the pectoralis major; travels from the midchest (third through fifth ribs) to the collarbone; attaches to coracoid process.
Sternum: While most muscles have origination and insertion points, a good portion of the chest attaches itself along this long plane.
STRETCH FOR SUCCESS
"A stretching regimen can help you avoid `upper-cross syndrome,' a systematic shortening and tightening of the muscles of the chest, shoulder and neck regions that can lead to rounded shoulders as well as cervical and mid- and upper-back curve," says Paul Sklar, C.S.C.S., and owner of Prescriptive Fitness in Charlotte, N.C. To prevent this, try these stretches.
CHEST STRETCH
The following chest stretches can be performed using a solid, upright surface.
1. Standing upright, position your right arm so that your elbow, forearm and palm are all flush against the surface. Your elbow should be at or slightly below shoulder level, forming approximately a 90-degree angle at the shoulder and at the elbow.
2. Slowly lean your body forward and slightly to the left keeping the chest high.
3. Contract the rhomboid muscles on the right side of the spine, and squeeze your shoulder blade toward the spine to create an even greater stretch.
4. Hold for 10 to 30 seconds and repeat on the left side. Repeat each stretch at least two or three times.
SHOULDER AND PECTORAL PHYSIOBALL STRETCH
1. Place your hands behind your head and interlock your fingers with the elbows gently pushed back.
2. Lie down on the ball so the upper back, shoulders and head are supported.
3. Pull your elbows toward the ball by squeezing your shoulder blades together with your fingers interlocked, while pushing your chest toward the ceiling, and feel the stretch under your shoulders and at the front of your chest.
4. Hold 10 to 30 seconds. Repeat at least two or three times.
SAMPLE ROUTINES
BEGINNERS
EXERCISE SETS REPS
Flat-bench barbell press 3 6-12
Incline Hammer Strength press 3 6-12
Cable crossover 3 6-12
Flat-bench dumbbell flye 3 6-12
VETERANS
EXERCISE SETS REPS
Incline barbell press 4 6-12
Decline dumbbell press 4 6-12
Stability-ball cable flye 3 6-12
Plyometric alternate-arm push-up 3 6-12
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