If you haven’t already make sure to read the Best Chest Workout Part 1
One of the key components of the best workout for chest is selecting the most effective chest exercises.
But before I can even go into detail about the most effective chest exercises I have to explain what makes up a great chest.
A great chest is composed of 4 things: Well developed and full upper pecs, outer pecs, inner pecs and mid/lower pecs.
The majority of guys over emphasize their mid/lower pecs and outer pecs from too many flat presses and dumbbell flies. This creates pecs that don’t quite look right. When they wear a shirt their lower chest sticks out while their inner and upper chest appears flat. This makes their chest look like boobs. This is the last thing you want!
As a result I advise people to perform an equal amount or more of incline bench work vs. flat bench work. This will balance out the upper chest. Furthermore I recommend including inner chest work into their workouts to fill out this area. This can be accomplished by doing machine flyes, close grip bench or other specific exercises.
The Exercises:
The following exercises outlined are the most effective exercises for working your chest.
Dumbbell and Barbell Bench Press – Flat and Incline:
When doing these movements ensure that your shoulders are rotated back. You want to focus on pushing your chest up as high as possible this will allow you to use your chest more during the lift.When lowering the weight bring the bar or dumbbells all the way down to your chest (the bar should actually touch the top part of your chest for incline and just below your nipples for flat). Most people stop 4 inches above their chest! This is terrible if you want to grow your chest.
Gironda Neck Press
The Gironda Neck Press (also known as guillotine press) was created by legendary bodybuilder Vince Gironda. This exercise is significantly more effective at working your chest than the regular bench press. This exercise is also fantastic at adding muscle to your upper chest.
Dumbbell Flyes – Incline and Flat:
Dumbbell Flyes are a great chest exercise! Dumbbell Flyes allow for a deep stretch in the pecs. This helps tear muscle fibers to grow a bigger chest. Furthermore Dumbbell Flyes put a greater emphasis on the outer pectorals where the chest connects to the shoulder. The one draw back of this exercise is that it doesn’t work the inner chest. This is because there is no resistance when bringing the dumbbells together. Performing this exercise on a flat bench puts more emphasis on the mid/lower pecs. Whereas doing this exercise with an incline works the upper chest more effectively.
Make sure to keep your elbows slightly bent when doing this exercise to avoid any shoulder pain. As well you want to push your chest up to really put the focus on your chest.
Cable Cross-Overs:
Cable Cross Overs are more effective than dumbbell flyes at working your inner chest. This is because there is constant resistance throughout the full range of motion. You can perform this exercise by bringing the handles together at the bottom position (infront of your hips), in the middle position (infront of your chest) or at the high position (infront of your face). The higher position works your upper pecs more and the lower position works your mid/lower pecs more.
Machine Flye:
My absolute favorite exercise to hit my inner chest. With this exercise I like to focus on squeezing the weight together and holding for a 3-5 second count. I keep the range of motion pretty short to focus on my inner chest.
Dumbbell Squeeze Press:
This is a phenomenal exercise for the inner chest. Perform this exercise on an incline bench with hands facing each-other while squeezing the dumbbells together. One of the main functions of the chest is adduction (bringing the arms together like your hugging a tree). During regular bench press movements adduction is limited. However by squeezing the dumbbells together throughout the full range of motion your are going to activate the pectorals to a higher degree.
Gironda Dips:
The gironda dip produces a sharp line under the chest. This is known as the ‘sweep’. This combined with a solid six pack will make girls go crazy.
Perform this exercise on a slanted dip station by facing towards the wider part. Turn your hands in, lean forward, keep your chin down and elbows out. As well you want to keep your legs forward to put further emphasis on your chest.
This exercise works better with light weight (8+ reps). If your going to go heavy than start with basic dips and finish off with 2 sets of the gironda dip.
Article was taken from : http://www.kinobody.com/
One of the key components of the best workout for chest is selecting the most effective chest exercises.
But before I can even go into detail about the most effective chest exercises I have to explain what makes up a great chest.
A great chest is composed of 4 things: Well developed and full upper pecs, outer pecs, inner pecs and mid/lower pecs.
The majority of guys over emphasize their mid/lower pecs and outer pecs from too many flat presses and dumbbell flies. This creates pecs that don’t quite look right. When they wear a shirt their lower chest sticks out while their inner and upper chest appears flat. This makes their chest look like boobs. This is the last thing you want!
As a result I advise people to perform an equal amount or more of incline bench work vs. flat bench work. This will balance out the upper chest. Furthermore I recommend including inner chest work into their workouts to fill out this area. This can be accomplished by doing machine flyes, close grip bench or other specific exercises.
The Exercises:
The following exercises outlined are the most effective exercises for working your chest.
Dumbbell and Barbell Bench Press – Flat and Incline:
When doing these movements ensure that your shoulders are rotated back. You want to focus on pushing your chest up as high as possible this will allow you to use your chest more during the lift.When lowering the weight bring the bar or dumbbells all the way down to your chest (the bar should actually touch the top part of your chest for incline and just below your nipples for flat). Most people stop 4 inches above their chest! This is terrible if you want to grow your chest.
Note – You can also do machine incline presses. I like to stick with free weights for the most part but machines are a great way to mix it up. If your goal is to increase muscle size than machines bench presses are great to do at the end of your chest workout. This is because you don’t have to think about stabilizing the weight. Instead you can just focus on working your chest.The reason being: your chest performs the most amount of work at the lower 1/3 portion of the lift. Once you bring the weight up past parallel your triceps take over most of the load. In fact many bodybuilders perform partial reps at the lower portion of the lift to really hit their chest.
Gironda Neck Press
The Gironda Neck Press (also known as guillotine press) was created by legendary bodybuilder Vince Gironda. This exercise is significantly more effective at working your chest than the regular bench press. This exercise is also fantastic at adding muscle to your upper chest.
I recommend going light with this exercise. If you use too much weight than you can put a lot of stress on your shoulders. If I’m going heavy than i’ll stick with regular bench press and finish off with a couple higher rep sets of the neck press. You really feel this in your upper chest.The Neck Press is similar to the traditional barbell press except that your going to have your legs up and crossed (this keeps your low back on the bench allowing further range of motion). Your also going to lower the bar to your neck. By doing this you significantly increase upper pectoral activation.
Dumbbell Flyes – Incline and Flat:
Dumbbell Flyes are a great chest exercise! Dumbbell Flyes allow for a deep stretch in the pecs. This helps tear muscle fibers to grow a bigger chest. Furthermore Dumbbell Flyes put a greater emphasis on the outer pectorals where the chest connects to the shoulder. The one draw back of this exercise is that it doesn’t work the inner chest. This is because there is no resistance when bringing the dumbbells together. Performing this exercise on a flat bench puts more emphasis on the mid/lower pecs. Whereas doing this exercise with an incline works the upper chest more effectively.
Make sure to keep your elbows slightly bent when doing this exercise to avoid any shoulder pain. As well you want to push your chest up to really put the focus on your chest.
Cable Cross-Overs:
Cable Cross Overs are more effective than dumbbell flyes at working your inner chest. This is because there is constant resistance throughout the full range of motion. You can perform this exercise by bringing the handles together at the bottom position (infront of your hips), in the middle position (infront of your chest) or at the high position (infront of your face). The higher position works your upper pecs more and the lower position works your mid/lower pecs more.
Machine Flye:
My absolute favorite exercise to hit my inner chest. With this exercise I like to focus on squeezing the weight together and holding for a 3-5 second count. I keep the range of motion pretty short to focus on my inner chest.
Dumbbell Squeeze Press:
This is a phenomenal exercise for the inner chest. Perform this exercise on an incline bench with hands facing each-other while squeezing the dumbbells together. One of the main functions of the chest is adduction (bringing the arms together like your hugging a tree). During regular bench press movements adduction is limited. However by squeezing the dumbbells together throughout the full range of motion your are going to activate the pectorals to a higher degree.
Gironda Dips:
The gironda dip produces a sharp line under the chest. This is known as the ‘sweep’. This combined with a solid six pack will make girls go crazy.
Perform this exercise on a slanted dip station by facing towards the wider part. Turn your hands in, lean forward, keep your chin down and elbows out. As well you want to keep your legs forward to put further emphasis on your chest.
This exercise works better with light weight (8+ reps). If your going to go heavy than start with basic dips and finish off with 2 sets of the gironda dip.
Article was taken from : http://www.kinobody.com/
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