Boom - Wednesday happens to be my chest day and I just finished up my workout! Usually I work on a 5 day workout split where I allocate one day to my chest, my biggest lacking point in my physique. I want to share with you today pictures of me working out to my favorite chest exercises. I’ve found these exercises have promoted my most recent growth! You'll learn you need to target certain areas of your chest in order to generate micro tears for your muscles to grow back bigger and stronger!
Incline Bench: 3 sets of 10 reps (I hope you all like my goofy face :P)
Most people think of bench press solely as flat bench. However to build a better chest, you need to do incline bench to achieve “a fuller chest”. Your chest will look like sagging boobs if you neglect incline bench and do too much flat bench. Due to the angle of the incline bench, it activates your anterior deltoids (or your back shoulders). The incline bench also works your triceps, depending on how close or wide your grip is, the wider your grip the more your chest is worked , the closer in you grip on the bar the more your triceps are worked. I try to establish a wider grip with my index finger on the line of the bar for a better chest workout!
Your chest muscles (pectoralis major) are actually two separate muscles: the sternal (lower) head, which is activated during flat and decline bench, and the clavicular (upper) head, which is worked in the incline bench. Due to the angle and weight on the body during a flat bench, your clavicular muscle gets little to no work. This means the clavicular head is unused and your muscle only grows if it suffers resistance.
This poor gentleman ignored incline bench and got the sagging boob look…
Chest Flys: 3 sets of 10 reps
Chest flys are one of my favorite exercises. You really get to feel the burn during the workout. It generates great muscle striations, which are the muscles in the center of your chest (or the crack of it). Chest flys are also great for working your shoulders on the front and tops in addition to the large, fanlike pectoral message of your chest. Other muscles that are worked include your rotator cuff and your serratus anterior, a muscle on your side that if tone give your side abs that shredded look!
To do a chest fly, you move from a wide reach up and into your chest as demonstrated in my picture.
Here you see in the middle of Arnold’s chest the muscles/veins that pop up, this is due to chest flys!
Last but not least, flat bench: 3 sets of 10 reps :)
Here I am doing a nice warm up set at 135 pounds on flat bench:
Flat bench is the most notorious of all chest exercises and should be implemented in all workouts. The Flat bench is a compound exercises that works your chest, shoulders, and triceps. As mentioned before the wider the grip the more you target your chest and the closer the grip the more you work out your triceps. The sternal head will be worked more on flat bench and gives the chest its large and strong appearance as seen below.
See how the lower and mid part of his chest pops out and generates a full appearance? This is what you want to target.
Conclusion
There you go guys. I hope you enjoyed my brief post about my favorite 3 chest exercises that I worked out tonight. I want to encourage you guys to give me feedback about my posts and what you want to see more of. I am thinking of doing short clips soon of my lifts. I most likely will be creating a DTube account. Stay tuned if you want help on building a great physique and living a healthy lifestyle!
Please Visit Some of My Other Posts! :)
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