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Chest Workout Summary
Difficulty Level: Advanced
Target / Goal: Upper Pectorals
Recommended Days per Week: 1-2
Date Submitted: February 5, 2009
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Workout Submitted By
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JACoB
fitFLEX workouts: 5
Age: 31
Gender: Male
Experience: 15 years
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Workout Description
Most people focus too much on flat chest exercises which don't really build the size
you want from your pectorals. Focusing on the upper chest muscles you get a much fuller looking chest
build, instead of a shallow look. This intermediate-advanced chest workout targets the upper chest
muscles for size, strength and shape. I'd suggest performing this workout 1 to 2 times per week all
depending on your training split. Rest between sets is 90-120 seconds, no longer than that. As with
all my suggested workouts, focus on full range of motion with a good stretch and squeeze of each rep.
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| Exercise |
Sets |
Reps |
| Incline dumbbell press |
4 |
6-8 |
| Description: Always warm up with about one
or two ligher sets for about 20 repetitions to get the muscles warm, blood flowing, etc to avoid any strains or injury.
With this exercise, lie flat on an inclined bench, I suggest about 15-20 degree angle. Press the weight up, there is no
need to bring the weight to touch together, just follow your natural range of motion. |
| Inclined dumbbell flyes |
4 |
8-10 |
| Description: As with the previous exercises, you will
be using the same bench with the same angle, with probably lighter weights. When performing this exercises, try to imagine
the arc of range is like hugging a big tree.. keep the elbows slightly bent and locked. At the top of the movement squeeze
your chest then release back slowly to a comfortable stretched out position. |
| Seated Machine Chest Press |
4 |
6-8 |
| Description: This exercise will focus on the middle,
upper and outer chest muscles. Find the seat position on the machine where when holding the grips to push, your hands are
level with your shoulders. Perform controlled, 6-8 repetition of 4 sets. |
| Upper Cable crossovers |
5 |
12-15 |
| Description: This is an excellent movement to complete
the chest workout and get a really good squeeze/stimulation of the muscle at work. With the crossover variation, bring your
hands/cable out directly infront of you, instead of the usual crossover to down infront. This will focus once again on your
upper pectorals. |
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fitFLEX Workouts - Upper Chest Workout Routine
Weight Loss
