A thick, well-developed chest requires a variety of exercises to develop the upper pectorals, lower pectorals and inside and outer pectorals. There are two basic movements for the chest; a pressing movement which will enable you to develop overall mass and a fly which will develop the outer and inner pectorals. The angle of the press will determine the area of the chest in which you are working. Full range of movement is crucial to achieving maximum muscle growth.

Bench Press
The bench press is your overall mass exercise. It produces strength and muscle density. This exercise can be done with either dumbbells or a barbell. Barbell exercises usually allow you to use more weight, dumbbell exercises allow a greater range of motion and contraction. Changing your hand position on the bar allows you to work different areas of the pectorals. A narrow grip will work the inner pectorals more efficiently, while a wider grip hits the outer pectorals.

Lie on the bench and grip the bar at a medium hold. Lifting the bar from the rack, slowly bring the bar down touching the center of the chest with the bar. Extend your arms to a full length (stopping just before locking out the elbows) and repeat.

Incline Bench Press
Incline Press is similar to flat benching but isolates the upper pectorals. When pressing the bar, it should touch the upper pectoral region. This movement may seem awkward and may require a spot. It is important not to allow the bar to move too far forward. I have found over the years that a narrow grip has increased the density of the upper pectorals. This movement cannot be done as heavy as the flat bench press.

Flat Bench Flys
The dumbbell fly develops both the inner and outer pectorals. Lie on a bench holding a set of dumbbells at arms length. Slowly lower the weight down to either side as far as possible feeling a full pectoral stretch. Palms should face each other through the entirety of this exercise. Elbows should remain slightly bent. As you return to the starting position above, a slight arc occurs and a full squeeze of the pectorals should occur. For a deeper contraction, I rotate the bottom of the dumbbells in at the top of the movement.

Cable Crossovers
The cable crossovers are a nice finishing movement. This exercise will help you achieve the deep striations required for a winning physique. To do this movement, bend slightly forward, keep your elbows slightly bent and bring the handles forward in a circular motion crossing one over the other, alternating from repetition to repetition. I have done this movement at chin level for years, again isolating the upper pectoral area.

Chest Training Program

Exercise	Sets	Reps
Flat Bench Press (pyramid weight)	7	6-12
Incline Bench Press (pyramid weight)	4	6-12
Flat Bench Flys	3	10
Cable Crossovers	3	12

 

Yours in Strength,

IFBB Pro Bodybuilder Donna Logue and Brian Logue

Donna@bodyby24-7.com