| Chest Workouts...we are finally here and I promise you that after implementing the advice in this article your pecs will frighten a T-Rex. One of the most impressive sites in bodybuilding is a pair of striated slabs of granite-like pecs. |
Chest Workouts...we are finally here and I promise you that after
implementing the advice in this article your pecs will frighten a T-Rex. One of the most impressive
sites in bodybuilding is a pair of striated slabs of granite-like pecs. If
you don't get what I am saying check out some photos of Arnold Schwarzenegger
hitting a side chest shot, Ronnie Coleman, or Chris Cormier hitting a most muscular--damn! Good abs arms and pecs also attract the opposite sex. All right I will leave my
freestyle for another article.
 First things first. The pectorals, like most muscle groups only
responds if you train them with intensity and allow them to fully recuperate. Basic pressing
movements done for 4-10 reps are the ideal way to put on muscle. Anything less than 4 reps and
you are basically training connective tissue and contractile power. So stay within
the right range of reps and allow at least 4 days(I usually allow 6) between training sessions,
while keeping your eye on nutrition.
Debunking the Flat Bench Press:
The popularity of the Flat Barbell Bench Press is crazy. Everybody uses it
as an overall measure of strength and in 1000s of gyms across the globe guys in search of
big pecs are flat benching there way into oblivion. The result is an unbalanced chest with
shallow upper pecs. Whadaya do? I am not saying that you should eliminate flat presses...
Also many people have potential for great development but they just press up
as much as they can and never display 1 cut or striation at all. whadaya do? Big Joe's Chest Chiseler - That's what ya do! (ready to burst out your tank
top).
Big Joe's Chest Chiseler
-In my workout I start of with Incline Barbell Presses 3-5 sets of 4 to 10
reps cuz these enable me to use a heavy weight on a compound movement while allowing me to
create more aesthetic development but hitting the upper pecs. I suggest that you vary
the incline. Although I prefer the standard 45 degrees you can also take a flat bench and
put it up and inch or two with a block and you get a nice low-incline movement which allows
you to hit the pecs nicely. Since this is a power movement, pile on the weight for 3-5
pyramiding sets, aim for 8-10 reps on the earlier sets and go all the way up to a
heavy-ass set of 4reps. Lately I have progressed to incline pressing just over my bodyweight. Keep your ass on the bench, chest high and keep your shoulders back and lats flared so that
your pecs (rather than just delts and tris) do the work. As an alternate you can lower
or raise the incline or perform it on a smith-machine...but barbells are better for me!
-Up next I suggest a movement that still allows you to move some weight but
with more emphasis on isolated stress. Here I will do Dumbbell Bench Presses 2-3sets of 6-10 on a slightly-inclined bench. I find that this movement helps develop the mid-upper pec region nicely and hits the pec-delt tie-in areas. I hoist a pair of 75 or 80 pounders up and start repping away.
I like to conclude the last set of this exercise with a drop set.
After my hitting failure on my last set (usually 95 lb. dumbbells for 6 or 7 reps), I do a triple drop set: using a pair of 70s for 6, 60-65 for 6-7 and a pair of 50s to failure. I tell ya, your chest is gonna pump like crazy after these. It will be a blood flood in your pecs and
you will be well on your way to that high shelved look that good upper pecs
will give ya. So much that if Tyra banks was walking by she would take a second look (providing you are not posing your ass off-- you gotta look good but the honeys don't wanna
see us showing off looking narcissistic!)
-To finish things off I have a couple of recipes. I like Flat Bench Dumbbell
Flyes for 3 x 8-12. These give me a good stretch. Getting that stretch allows more
neuromuscular pathways into those pecs, telling your brain--Hey, we got someone in the
sternum department who wants more size! Stretching and contracting the pecs hard
also brings out striations in your chest muscles. No matter how big you are, you will
look good with striated pecs. Cable Crossovers and Cable flyes offer more pec contractions
then regular flyes since they give you more resistance at the top of the movement-- I
suggest you try 'em all to see which works best. Just don't go too heavy. The point of these
types of motions is to etch detail and using too heavy a weight will force you to use
the triceps too much. Sometimes I will also do a set of parallel bar dips to help hit the
outer pecs too and might even superset them with flyes or crossovers. As ya can see I aim for eccletic approach-- using differing angles and what not to hit the pecs, but remember that nothing replaces the heavy basic exercises. No workout is gonna work for you unless you are eating right, making sure you got enough protein and all.
Also, I find that this workout allows for the most intensity. Keep in mind
that some will recommend more sets or less. I suggest ya try my approach out for a few
weeks and give other approaches a try for variety. Additionally, consult the insight of my
collegues: Chris Meraz, AJ, Derek, Nathan, John Giljum, Anthony Church, Mahoney, Big Red, Jay Horowitz, Aaron Ciak, James Sadek, Bryan Kenny, Ben C., and Scott Duncan.
Good Luck.
Prsoar@aol.com
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