By targeting the chest with this chest workout, you will also recruit the anterior deltoids and triceps, which will add more fullness from the front. These exercises are effective movements but pay close attention to the Pro Tips to perfect your technique. You can try compound sets to overload your muscles and increase the intensity or superset each exercise to put the burn on the anterior deltoids and triceps. Get after it and don’t forget your post-workout supplements to promote the best recovery possible!
Flat Bench Press with Barbell
Grab a barbell and lie face up on a flat bench. You can also use the Smith Machine for this exercise. Place hands wider than shoulder-width apart and feet securely on the bench, knees bent. Bring the bar down to just a few inches above your chest, then drive back to start without locking your elbows.
PRO TIP: To isolate the pecs and not your anterior deltoids, make sure the bar is centered over your chest. Do 3 sets of 10-12 reps.
Standing Upper Cable Crossovers
Adjust cable pulley system to a high level with two handles. Grab handles and lean slightly forward. Place hands slightly in front of the body to avoid strain o the shoulder joints. Keep the elbows slightly bent. Bring arms in front of your body slightly below your chin and slowly return to start position.
PRO TIP: Don’t swing your body and keep your abs engaged the entire time. Avoid bringing hands behind your ears when you return to the start position. Do 3 sets of 12-15 reps.
One Arm Pushup Using Medicine Ball
Grab a heavy medicine ball. Assume a pushup start position (legs can either be together or you can do a wide leg stance). Place one hand on the ball and the other on the floor. With abs engaged, lower yourself down into the pushup.
PRO TIP: Keep head neutral with the spine, core tight and don’t lift hips toward the ceiling. Do 3 sets of max reps.
Incline Dumbbell Fly
Adjust a flat bench up to 30-45 degrees. Position legs apart to assist with stabilizing the low back against the bench. Bring dumbbells up to start position. Bring arms down to form an angle that does not go past your shoulder joints. Drive hands straight up as you return to start, keeping a slight bend in your elbows.
PRO TIP: Open up the chest and pull shoulder blades back and together as arms move away from the body. Rotate the thumbs to point back to change the tension on the clavicular part of the pectoralis muscle. Do 3 sets of 12-15 reps.
NOTE: Try compound sets to overload your muscles and increase the intensity or superset each exercise To Really FEEL the Burn!
By Jaime Cash, IFBB Pro