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SUBMIT a WORKOUT ◄ Do you have a chest workout plan to share?.. take a few minutes to submit it!
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Chest Workout Summary
Difficulty Level: Intermediate
Target / Goal: Inner Pectorals
Recommended Days per Week: 1-2
Date Submitted: February 11, 2009
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Workout Submitted By
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FLEX_MAN89
fitFLEX workouts: 4
Age: 24
Gender: Male
Experience: 6+ years
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Workout Description
There are so many variations of the pectorals and so many different angles to exercise
the chest from we need to make sure that we get a balanced plan. Many people overlook the inner pectorals,
which gives a fuller more complete look. Don't get bogged down with the routine flat bench press, kick
start new growth and results with this plan. It's actually pretty simple, three exercises to target
the inner chest. As always, perform a warm up and stretching before and after the program. Start with
two sets of 15-20 repetitions of the first exercise to warm up properly. All reps are performed with
a full range of motion, slowly and carefully. I suggest resting about a minute between sets and about 3-5
minutes between exercises.
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| Exercise |
Sets |
Reps |
| Close Grip Bench Presses |
5 |
8-10 |
| Description: You can do these on a Smith Machine
which I prefer or with a barbell. Take a close grip, aprox. 10-12 inches apart on the bar. Keep your elbows close to
your sides when going down, and really contract/flex the chest muscles at the top of the movement. You will also
stimulte the triceps in this exercise, but it's fantastic for the inner pecs. |
| Inclined Dumbbell Flyes |
5 |
10-12 |
| Description: Find an inclined bench, at about 15-20
degree in angle. Using a set of dumbbells, perform slow, controlled flyes. Your arms are not fully extended, but locked
at the elbow. Your palms are always facing up and at the top of the movement be sure to contract the pectorals for full
effect. Do not go down too low on the down motion, just enough to feel a good stretch of the outer pectorals. |
| Standing Cable Cross-overs |
5 |
12-15 |
| Description: In this exercises, take 3-5 steps forward
so the cables are behind you. If the cable pulleys are moveable, be sure they are set at the highest elavation setting. In
this exercise, imagine you are hugging a big tree. The range of motion is the same as the pervious exercise, with your arms
almost full extended and locked at the elbow. When you bring the cables infront, really contract the pectorals once again,
then release back up to a position where you feel a comfortable stretch. |
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fitFLEX Workouts - Focus on Inner Chest / Pectorals Plan
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