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The simplest and most obvious solution to emphasize your upper pecs is to target them first on chest day. So, instead of starting your workout on the flat bench, start with the incline bench press. Include incline chest press in each workout, as exrx. Net notes that it primarily develops your upper chest, or the clavicular head of your pectoralis major muscle. Sit and lie back on an incline. Chest exercise technique: 1. Lie on your back on a bench, holding a dumbbell in each hand at ear level. Slowly push the dumbbells up towards the ceiling until your arms are almost locked out. Perform 3 sets8 to 16 reps each setsqeeze your chest muscles together at the peak of every rep. <p>the chest is probably one of the most favoured muscle groups people enjoy training. Walk into any gym on a monday and its like nation bench pressing day. Everyone wants to build a big strong chest… fast. If i had a dollar for everytime i’ve been asked “what do you bench” i’d be a very rich man. If you want a muscular chest and bigger arms, your workout strategy should include targeted nutrition and a strategic collection of weight lifting exercises. Overhead presses will help bulk up the muscles in your arms, shoulders, back, abs, and legs. Grip the bar with your hands about shoulder-width apart. Grab the barbell with your hands shoulder-width apart, and position it directly over your chest. Slowly lower the barbell until it gently touches your chest. Raise the barbell back to the starting position with your arms nearly extended. Repeat this exercise for three sets of eight to 12 repetitions. If you want to bulk up, you’d be better off working out twice a week for 30 minutes and eating right, than working out 6 days a week and not eating properly. I learned this the hard way. I spent four years of college working out five days a week for 90 minutes a day trying to get bigger. I drank protein shakes like i thought i was supposed to. Exhale and straighten your elbows to lift the dumbbells over your head. Keep your back straight, chest lifted as you bend your elbows back to a 90-degree angle. Repeat for one set of eight to 10. This exercise hits both sets of your pec muscles as it helps build your deltoids, or the muscles that add bulk your shoulders. The best chest exercises to increase bulk, strength and mass are compound exercises and those used primarily for shaping and toning are isolation exercises. Compound exercises involve the use of more than one muscle group through different joints in order to perform the exercise movement. For most regular gymgoers, one of the main workouts that features heavily in their training plans is a good chest workout and they usually feature some of the most common exercises such as bench press, incline press and flyes with the odd one or two exercises added here and there Consequently, one is able to gain muscle much faster, bulk up your chest.
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