6 Must-Do Moves for A Strong, Chiseled Chest – Fitness and Power

Unfortunately, the pecs often fall victims to unsymmetrical development – if you dream of a completely chiseled chest, doing only flat bench presses just won’t cut it. In order to develop armor plated pecs, you need a variety of intensive exercises that will work every muscle in the chest area. Keep in mind that chest growth can often be slow – it requires high intensity trainings and a bit of patience.

But worry not – the following routine is guaranteed to give you some explosive pecs growth!

6 Exercises for a strong chiseled chest :

#1. Wide grip flat bench press

The first method on the road to massive chest is the regular flat bench press. In fact, a study by the American Council on Exercise found this exercise to be one of the most effective ones in terms of targeted chest growth. When performed properly, this classic move will bring you some solid development in the shoulders and triceps as well.

How to do it:

#2. Incline Dumbbell Press

The incline dumbbell press is a great method for building mass in the upper pecs. It provides an intense contraction at the top of the movement and stimulates pecs separation. The secondary muscles involved in the movement are the front delts and the triceps.

How to do it:

#3. Decline Dumbbell Press

Give your lower pecs a heavy piece of the action with the decline dumbbell press. It will help your chest become fuller, more symmetrical and bigger in no time. You can also use this compound exercise to add some extra definition to the triceps by flexing them at the top of the movement.

How to do it:

#4. Incline Dumbbell Flye

Another great exercise for a well defined chest, especially if you want to add mass to the upper chest area. The incline dumbbell flye specifically targets the clavicular portion of your pectoralis major, providing a good stretch and contraction of the pectoral muscles.

How to do it:

#5. Cable Crossover

The cable crossover is an intense chest exercise that places stress on the entire chest area, especially the inner, lower and outer pecs, providing a great pec workout. However, performing it properly requires decent core stability, so pick a weight you can actually handle in order to achieve a full range of motion. Also, remember to keep your shoulders back and use a slow and controlled movement for optimal results.

How to do it:

#6. Heavy Dips

Dips are an all-time favorite mostly for their high intensity and the isolation they place on the pecs, triceps and anterior delts. That being said, a narrow grip with an upright torso will keep most of the focus on the triceps, but a wider grip with the weight shifted forward will target your chest muscles and help you achieve massive growth.

How to do it:

Two example workouts for a chiseled chest

Chiseled chest workout 1 (upper chest focused)

1. Incline dumbbell press – 3 warm up sets x 12 reps ,  3 work sets x 10,8,6 reps.
2. Flat barbell bench press – 2 warm up sets x 10 reps , 3 work sets x 10 reps
3. Dips – 3 sets x 10 reps
4. Incline fly – 3 sets x 12 reps

Chiseled chest workout 2 (lower chest focused)

1. Flat barbell bench press – 3 warm up sets x 10 reps , 3 work sets x 8 reps
2. Incline dumbbell press – 2 warm up sets x 10 reps , 3 work sets x 8 reps
3. Decline dumbbell press – 3 sets x 10 reps
4. Cable crossover – 3 sets x 12 reps

This content was originally published here.

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