A god-like torso requires an obvious six pack but also killer pecs. To chisel your chest, you will have to learn specific exercises and discern between what’s expected to work and what really works. The truly effective chest workouts may be very different from what you believe them to be. What does it really take to build full pecs then?
The Workouts for Pecs
The best pecs workout involves both the upper and the lower chest. Many amateur bodybuilders just focus on the lower part of the pecs, leaving the upper part underdeveloped. To build upper chest size, you rep range must be as follows: either 4-6 or 4-7. You may go beyond 10 as much as you want, but this is not going to make for a bigger size. To make real progress, you will have to rely on a lot of weightlifting.
Dumbbell Flyes and Pecs
Dumbbell flyes are some of the best exercises for building your chest. Many might speak against this, but they are probably doing them wrong, as it’s quite hard to ‘get it right’. Do these flyes properly and you will find them to be much better than endless series of heavy bench presses. Flyes are squeezing exercises, as opposed to the pushing exercises type. They will give you both strength and mass. If you own a set of dumbbells, you can do this at home without a problem.
Lay on the floor with your knees up. Flex your abs and get your shoulder blades together and the arms perpendicular to the sides. Bend your elbows easily and go up slowly. Then, go down slowly too, as you flex your chest. Don’t hold your arms straight, the elbows need to bend. Keep your abs tight throughout the exercise and maintain the elbows only slightly bent. The dumbbell flye motion in itself is a simple one. For safety, do this exercise on the floor.
Dumbbell alternating chest flyes have a great effect on your inner chest muscles. Just do one side at a time and increase the difficulty as you isolate each individual part of the chest. The position and the approach are the same as described above. The incline dumbbel flye is another variation that is thoroughly recommended. Stretch deeply at the bottom of this movement and keep your elbows out, then descend slowly. You don’t have to go heavy with this one. You may complete this chest building routine with dips (preferably with weights), barbell bench presses and dumbbell bench presses. Free weight exercises are better than using the machine.
A Few Tips for the Beginners
If you are just beginning, the following tips may help you:
- Do a set of push-ups, then the dumbbell flyes, push-ups again, all with 6-10-second breaks in between
- Don’t forget to lift heavier weights as you make progress
- You may do chest flyes as well – they all have the benefit of expanding your pecs while also working the shoulders, engaging the upper back muscles and the biceps
Flyes have been proven to add chest definition to bodybuilders. These train the deeper muscular fibers in the chest and, thanks to the slight variations that are possible, allow for a multi-dimensional development.
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