Chest Workout
Chest Day
The very thought of it will bring a thrill to most gym rats (me included). The pectorals are such a nice set of muscles. They will make or break anyone's physique. For FEAT clients, chest day is usually hard work.
Men and women need a good chest routine.
This muscle group dominates the upper half of your torso and is responsible for most of the upper body's pushing strength.
Here's a great Chest Day Routine:
Bench Press
Bench Press is a staple exercise for the pecs. Make sure that you warm-up with a few sets using light weight and then gradually work your way higher. Use a spotter if you're worried about dropping the bar. Don't bounce the bar off your chest. Visualize squeezing your elbows together at the top. A little extra push at the top will hit your Serratus Anterior muscles which give those nice finger-like bulges on your ribcage. Do a few lighter warm-up sets and then pyramid up higher before going back down. Aim for about 8 sets in total.
Cable Crossover
This is a sweet chest exercise. Grab the handles. Brace yourself and draw the cables down to the front of your body. Pause at the end of the range of motion for as little squeeze so that you feel this in the sternal insertion point of the pecs. Go lighter and aim for 3 sets of 15 reps.
Incline Dumbbell Press
This exercise hits the upper pectoral muscle fibres. At FEAT, we teach this to clients who want to fill out their upper chest area. Set the bench at a moderate incline. Hoist up a pair of dumbbells. Start them just above shoulder-level. Press straight up so that your elbows lock-out. Get a couple of lighter warm-up sets of 15 reps before hitting the nasty dumbbells. Working sets should be 3 sets of 10 reps.
Parallel Bar Dips
The very thought of it will bring a thrill to most gym rats (me included). The pectorals are such a nice set of muscles. They will make or break anyone's physique. For FEAT clients, chest day is usually hard work.
Here's a great Chest Day Routine:
Bench Press
Cable Crossover
Incline Dumbbell Press
This exercise hits the upper pectoral muscle fibres. At FEAT, we teach this to clients who want to fill out their upper chest area. Set the bench at a moderate incline. Hoist up a pair of dumbbells. Start them just above shoulder-level. Press straight up so that your elbows lock-out. Get a couple of lighter warm-up sets of 15 reps before hitting the nasty dumbbells. Working sets should be 3 sets of 10 reps.
Parallel Bar Dips
Set the parallel bars wide if they are adjustable. Set yourself up with your chest leaning forward. Lower yourself as far as you can go and then push back up until your elbows are fully locked. Then push for another inch or two (your serratus anterior will thank you). Do 3 sets of 10.
Hate Me Now - Thank Me Later
Tom
