A powerful-looking upper body begins using a chiseled chest. And there are not any better for sculpting your pecs power tools.
Choose three or two to work in your routine, and for optimum results, every three or four weeks rotate in new movements.
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By squeezing the weights together during a chest press, all the anxiety is shifted onto your pectorals. They are engaged by this easy tweak throughout the entire range of movement, which will be a key factor in optimizing muscle growth.
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Do it: Lie on a bench holding a set of dumbbells with your arms straight above your chest, palms facing together. Allow the weights touch and squeeze them together as hard as you can.
Maintain this squeeze the entire time, making sure that the dumbbells stay in touch with each other.
Pressing with an incline works the clavicular head of your chest, says Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your pecs extra pop.
Do it: Lie on a bench with all the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet.
Lower the dumbbells to chest level, and then press them back up to the starting place.
Adding weight to the classic exercise forces your muscles to work more challenging and keeps your repetition range low enough that you’ll pack on serious muscle, Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.
Add load in sandbag, or the sort of a plate, weight vest.
Read The Insanity Workout Program.
Do it: Assume a weight plate balanced on your own upper back or a pushup position with a sandbag or wearing a weight vest. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and decrease your body until your chest nearly touches the floor. Pause, and push your body back up.
It is possible to lift more weight with dumbbells because they’re more secure than with a barbell. Why barbell presses typically build more raw strength in your chest that’s.
To protect your shoulders, strength trainer Bret Contreras, C.S.C.S., advocates using a close clasp—that’s, putting your hands just outside of shoulder width.
“This is the most combined-friendly barbell variation of the bench press, enabling individuals with shoulder dilemmas to reap some great benefits of pressing,” Contreras says.
Do it: Having an overhand grip that’s a bit more narrow than shoulder width, hold a barbell above your sternum with your arms straight. Lower the bar to your own torso. Press the bar upward.
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Torso Squeeze Pushup
This exercise tasks you while doing a pushup with squeezing a pair of dumbbells.
The squeezing actions creates a stimulus that basically fires up the muscle fibers in your torso,” says BJ Gaddour, Men’s Health Fitness Adviser.
Do it: Put two dumbbells next to every other so that they’re touching with the handles are parallel to each other. Presume a typical pushup position, grabbing a dumbbell handle with each hand. Your arms ought to be straight and the body should form a straight line for your head from your own ankles.
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Powerfully press the weights and reduce your own body until your chest almost touches the dumbbells. Push your system back up and repeat, but do “squeezing” the dumbbells stop.
Most guys only press, as it pertains to working their pecs. Adding the fly to your routine gives a stimulus that is new to your pecs and front deltoids.
“I enjoy using cables since they give continuous tension through the whole movement,” says Schoenfeld.
Do it: Attach two stirrup handles to the high-pulley cables of a cable-crossover station. Catch a stand in a staggered stance at the center of the station, and handle with each hand. Your arms should be outstretched but somewhat bent. Lean forward slightly at your hips; do your back round.
Without changing the crook bring your hands. Slowly invert the motion.