Chest Workout Routine and Chest Exercise Descriptions

Upper Chest Training

The legs we stand on, that synchronized pair of odd shaped wheels that move us about at varying speeds over diverse terrain, have had their month of blitz. Nine leg routines have been logged in our IronOnline archives, each representing a version of one IOLer's leg workout that worked for him or her and they dared to share it with us. We've dared to try them and in doing so, stretched ourselves into the application of a new principle, exercise or perception. The feature to keep us charged and invested throughout '99 and into 2000 is working very well. November, the month of the chest, is upon us. See how time flies?

To begin our focus on chest, I will answer an IronOnline post from Chris Millar: "Are close grip inclines the best exercise to build mass on the upper inner chest area? I find that my tri's normally blow out fairly quickly if I so this. My chest is coming along nicely, apart from the inner upper region. What can I do?"

Upper chest development depends largely on bone structure and the pectoral attachments to that structure. Continue to do your usual medium grip bench press and dumbbell presses of varying degrees of incline with an emphasis on the 55 to 65 degree range. Focus on the target area by keeping your elbows back and pressing straight overhead, plus a few notches to the rear. Incidentally, barbell inclines scare me; the rigid bar is tough on the shoulder rotation for many body structures, whereas the individual dumbbells allow a forgiving range of motion and more accurate targeting.

With this in mind, here is my favorite chest combination:

Medium grip bench press, 4/5 sets x 12, 10, 8, 6
superset with
Widegrip pulldown to the front, 4/5 x 10+/-

followed by...

Dumbbell incline [55-65 degree], 4/5 x 12, 10, 8, 6
superset with
Stiff arm pullover, 4/5 x 10+/-

One arm cable crossover, 4 x 10 -12

It's worthwhile to note that the pressing motions engage an integrated mass of torso muscle not limited to chest, front shoulder and triceps. Thus, the effective combining of pullovers and pulldowns; each a specific lat exercise that nicely encourages pectoral recruitment, as well as shoulder, serratus, biceps and grip activity. I intrinsically insist on - and delight in - training the body as a functioning, working system: full range of motion, appropriate body thrust, tightly engaged body positioning and rhythmic, machine-like locomotion. These multi-set combinations provide field for this training style.

Let's pause and consider the following basics as we probe our resources to develop high-inner pec mass and muscularity.

Medium grip dips, deep execution with knees and thighs tucked tightly forward. This posture positions the torso for high pec resistance - works well in a bicep/tricep superset on your non-chest day.

Barbell curl, 4/5 sets, 6-10 reps
superset with
Tucked dips, 4/5 sets, 10+/- reps

Shrugs with dumbbells work upper pec, a neat benefit added to trap and shoulder girdle work - cool second part of a pressing superset. Standing erect with shoulders back will emphasize upper pec engagement. Tough n' tight.

Smith press, 4/5 sets, 6-8 reps
superset with
Dumbbell shrug, 4/5 sets, 12, 10, 8, 6 . . . FOCUS ON UPPER PEC

Cable crossovers drawn high across the pec recruit upper chest muscles near the clavicle tying them into the front deltoid. I prefer single cable crossovers to further the range of motion and direct the resistance more accurately and with greater muscle building contraction.

Cable crossovers, 3/4 sets x 10-12 reps at the chest workout's completion.

When doing flys, grasp the dumbbells in a palms forward grip, extend outwardly slowly and deliberately, arms slightly bent. Upon the positive return, the thumbs will lead the action, placing greater resistance on the upper and inner pec. Complete the movement with the weights high over the forehead, fully contracted.

Dumbbell flys, 4 sets x 8-10 reps.

The plate raise works. Grip a ten pound plate in both hands. Standing upright but not rigid, bring the plate from a hanging position to a position some 45 degrees above a horizontal plane. Lower slowly with focus on the negative action. At all times you are staying tight with hands pressing deliberately inward to maintain control and enhance muscle contraction.

Plate raise, 4 sets x 12, 10, 8, 6 reps as you increase plate poundage: ie,
1@10 lbsx12 reps, 1@20lbsx10, 1@25x8, 1@35lbsx6

Minor body thrust will enable you to continue your set & rep intensity and achieve a tight front delt, high inner pec overload, with healthy rotation activity and diverse torso involvement: erectors, traps and more. I do this plate raise regularly at the end of my mid-section work just before shoulders, supersetting the move with hanging leg raises. Nice pace maker, maintains high heart rate, trims wasted time, keeps me busy and focused and prepares me for a killer shoulder workout.

Stiffarm pullovers — suggested in my favorite superset above — will effect full pec development, especially when you extend the positive return motion of the pullover to a forward position, some forty-five degrees. Every little bit of concentrated action adds to the cause. Even close grip overhead pulldowns and seated lat rows at some point of contraction will recruit the muscles of this often shallow area and contribute to the mass refining process if we focus, with a capital F.

Throughout our weekly cycle of training, bodyparts overlap and important bits and pieces of each are being worked, often without our realizing it. Be alert and master the direction of these subtle muscle building and shaping potentials crouched in our workouts. Engage the whole system.