Hey guys and girls! I am back with a chest workout exercise to build bigger chest. Lets get started with the exercise, shall we?
I am starting this workout off with some Incline Dumbbell Presses. The palms are going to be facing each other. And this is going to be forcing your elbows to stay a little tighter to the body. You really want to pull that scapula backwards. So that way your chest is doing all of the work. We are going to be increasing the incline after each set. The first set is going to be a smaller incline around 25 to 30 degrees. And it is going to increase after each set to put little bit more stress and more stress on the fibers of the cervical portion of the chest and really work that upper chest area. You will notice that lot of the front delts will work in this range of motion. But if you keep those shoulders pulled back as much as you can, the chest will get most of the attention.
Next exercise is going to be the flat bench, A chest classic. What you want to do is keep those shoulders back and that chest up. Keep small urchin at the back and keep the elbows about a 45 degrees to the body making sure that the chest is getting all the work. Second muscle group that works is the interior delts and also the triceps, but keep that shoulders back and the chest will do most of the work.
We are moving on with more of the cervical portion of the chest by doing some landmine presses. now this one is very similar to the first exercise that we started with where the elbows are going to be tucked closer to the body. But with this, you are hands are together. So what you want to do is squeeze your palms together that way this is going to work on the upper inner chest and really hit those fibers to make sure the cervical portion of the chest is being worked, and also the inner fibers of the chest. Make sure you pull those shoulders back and push with that chest and get that nice squeeze at the top and let it come all the way back down.
The last exercise is going to be an isolation exercise that is going to stress the chest. And it is going to be the flat bench dumbbells flys. We are going to be bringing the feet up in the air, elevating them. So that it is going to create a lot more instability in the muscle to make sure those stabilizer are controlling the movements. We are going to be coming nice and wide to get that full stretch in the outer chest and then contracting it to bring it inward towards the body. Do not join the dumbbells. Keep about 10 inches between the dumbbells so that way it keeps that tension. right on the chest. So in this we are working at time under tension.
We are moving on with more of the cervical portion of the chest by doing some landmine presses. now this one is very similar to the first exercise that we started with where the elbows are going to be tucked closer to the body. But with this, you are hands are together. So what you want to do is squeeze your palms together that way this is going to work on the upper inner chest and really hit those fibers to make sure the cervical portion of the chest is being worked, and also the inner fibers of the chest. Make sure you pull those shoulders back and push with that chest and get that nice squeeze at the top and let it come all the way back down.
The last exercise is going to be an isolation exercise that is going to stress the chest. And it is going to be the flat bench dumbbells flys. We are going to be bringing the feet up in the air, elevating them. So that it is going to create a lot more instability in the muscle to make sure those stabilizer are controlling the movements. We are going to be coming nice and wide to get that full stretch in the outer chest and then contracting it to bring it inward towards the body. Do not join the dumbbells. Keep about 10 inches between the dumbbells so that way it keeps that tension. right on the chest. So in this we are working at time under tension.