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WORKOUT: Your plan for perfect pecs

How much do you bench?

That’s probably the most common phrase among gym goers when they chat to other weight lifters. That’s because there’s something primal about the bench press – about manhandling massive weights in pursuit of the best physique.

While the bench press is definitely an effective exercise for overall chest development, crafting prodigious pecs doesn’t end with this compound exercise. There are various exercises available to help you chisel the manliest of chests.

The basic function of the major chest muscles is to help lift and move the shoulders and arms. It is therefore ideal to use exercises that mimic these movements when training your chest.

The workout

EXERCISESETSREPS
Bench press 4 Sets 8 Reps
Incline dumbbell flyes 3 Sets 12 Reps
Incline dumbbell presses 4 Sets 8 Reps
Pec decs 3 Sets 12 Reps
Low-to-high cable crossovers 3 Sets 12 Reps
Check out the complete workout series: Arms | Back | Legs | Shoulders | Chest

Bench press

This compound exercise stimulates the most muscle fibres, while also delivering a serious boost in anabolic hormone production. Go heavy after a good warm-up for the best results.

Do 4 sets x 8 reps

Incline dumbbell flyes

This exercise is considered an isolation movement for the chest, which means it is ideally suited to chiselling serious definition into your pecs.

Do 3 sets x 12 reps

Incline dumbbell presses

This exercise is perfect for developing the upper chest as each arm needs to work in unison with the chest and shoulder muscles to press each dumbbell up individually. This ensures that your stronger side doesn’t dominate.

Do 4 sets x 8 reps

Pec decs

When performing this isolation exercises, really focus on a slow and controlled contraction to activate more muscle fibres. This will also increase the pump, which drives blood and nutrients into the muscle.

Do 3 sets x 12 reps

Low-to-high cable crossovers

Grasp two opposing low pulley attachments and raise your arms up across your body until they meet out in front of you, roughly at face height. This is an effective movement to develop lower chest definition.

Do 3 sets x 12 reps