The Best Chest Workout




Chest day owns a lot of centre focus from bodybuilders and gym-goers alike – and with good reason.

Who doesn’t want to build strong, solid pecs that help you fill out your t-shirt and broaden your upper body? However, the upper region of the chest is by far the hardest area of the chest to build, therefore it’s important to perform the correct exercises and with proper form.

 
First thing’s first; it’s important to acknowledge that the chest is split into three main parts; upper, lower and middle, therefore you’ll need to perform a range of exercises in order to target these three key muscle groups.

WORK OUT

Targeted Upper Chest Exercises.
Doing the Upper Chest Exercises Properly.
Weights, Sets and Rest.

NUTRITION

Eating the Right Food at the Right Time.
Using the Right Supplements.
Drinking Water.

REST

Balanced Rest Between Upper Chest Workouts.
Upper Chest Recovery.
Sleep to give your Upper Chest time to grow.

Bench Press

3 x 9 reps (final 2 sets as many reps as possible)

90 seconds rest between sets

Standing Dumbbell Overhead Press

3 x 9 reps (final set drop set to 9 reps)

90 seconds rest between sets

15 Degree Incline DB Flyes

3 x 10 reps (final 2 sets to failure)

75-90 seconds rest between sets

Lateral DB Raises

3 x 12 reps (final 2 sets to failure)

75-90 seconds rest between sets

Tricep Rope Pull Downs

5 x 12 reps (final 2 sets to failure)

30 seconds rest between sets

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