Complete Pec Training Tips


Put these pec techniques to use and develop that full, muscular chest today.

For most people I see in the gym, the bench press has become more about building an ego than building a quality set of pecs. Rather than worry about how much you can lift, you need to focus your attention on how fully you can train and fatigue the pecs themselves (rather than the arms, shoulders, back, quads, etc.)

Here's an oldie but a goodie to help get you to isolate your pecs on the flat bench press. It's a simple technique that can really make a difference in how fully and intensely you're able to hit the pecs:

Sit upright with perfect posture on the end of a flat bench. Roll your shoulders back and down slightly-almost as if you're pushing your shoulder blades towards each other. Hold this position as you lay back on the flat bench.

With a shoulder's width grip and your elbows in, maintain this position throughout the bench press. It may feel awkward at first and you won't be able to lift as much weight as you're used to, but you'll hit your pecs hard and you'll feel the pump.

Add some variation to your chest training and blast your upper chest (the key to that ripped look) with this killer Giant Set:

warm-up your pecs thoroughly first. Dumbbell Flyes on the Incline Bench. Set the bench at a slight angle of around 30 degrees or so. Be sure to get a full stretch on each rep, and push yourself to failure. I like to use moderately heavy weights here (60 lbs. or so).

Dumbbell Incline Presses. Go right into these without any rest at all using the same dumbbells you have in your hands from the Flyes. Go deep on each rep, throwing your chest out and upward at the stretch point. Then squeeze hard at the point of full contraction. Go to failure.

Barbell Incline Press. Now jump right into Barbell Incline Presses with a moderate weight. Your pecs will be substantially fatigued at this point, so you'll want to have a spotter to help you push out some solid reps. Again go to failure.

Dumbbell Flyes on the Incline Bench. Drop your original dumbbell weight in half (30 lbs. in my example). Maintain great form and go to failure. Dumbbell Incline Presses. Finally, go right into Dumbbell Presses again with the same weight you already have in your hands. No rest. Pump out as many as you can. This final leg of the Giant Set really separates the men from the boys, or the women from the girls as the case may be.

Take a 90 second rest and repeat entire Giant Set once or twice more if you dare.

To bring out the full striations in the pectorals, you need the type of continuous tension you get from doing cable work. Here are a couple of my favorite cable movements for the chest.

Cable Crossovers. These are standard exercise for almost every advanced trainer, and yet you watch ten different people perform the exercise and you're likely to see ten different variations. Almost all variations of this movement have some redeeming value.

Personally, I like to do Crossovers standing almost straight-up. Pull your arms down and hands together at a point about 6 inches in front of your lower abs. Perform the negative slowly, allowing your arms to rise above your head before exploding downward again.

In addition to this technique, I also like to do Crossovers bent at the waist (about a 45 degree angle) leaning forward. When the arms go up, the shoulder blades pinch together. When the arms come down, you should flex as if striking a "most muscular" pose.

Cable Flyes on the Flat Bench. A personal favorite. I really enjoy the continuous tension Cable Flyes provide and the explosive pump you get in your pecs when the exercise is performed properly.

Place the handles on the low-pulley on the cable machine, and position a flat bench in the middle. Use moderate weight, keeping your elbows only slightly bent throughout the entire movement. As with all cable work, emphasize the movement by flexing hard at peak contraction.

Cable Flyes on the Incline Bench. Another favorite of mine. For best results you want to use an incline bench with about a 30 degree angle. This will really hit the mid and upper pecs. A great movement for carving that chiseled, plate of armor look into your chest.

Apollo Supplements.com - http://www.apollosupplements.com - Health & Fitness Supplements/Nutrition - 40% to 70% off. Find a huge selection of Health & fitness supplements & nutritionals at Apollo Supplements. We carry all major name brands including AST, EAS, Optimum, Muscletech, and many more.

Copyright ApolloSupplements.com - MuscleMaster, Inc.

More Resources

Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting

More Building Muscle Information:

Related Articles

The Facts About Anabolic Steroids
Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training.
Increase Your Training Intensity - Pre-Exhaustion
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
Exercise The Right Way - The Biceps Curl
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Exercise The Right Way - The Machine Shoulder Press
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair
As you probably remember the last time you looked at a proposed grocery list or visited the nearest supplement store, you realized you needed to take out an equity loan first in order to get your month's supply of food and supplements.Believe me?I've had my fair share of large bills especially when I'm trying to bulk up and gain weight.
Machine Exercises That Suit Beginners
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial.
Want to Do Everything Better? Build A Strong Core
Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability.
Anabolic Hormones - A Two-Edged Sword
When I was a young boy, emerging muscles were the coolest thing. If a vein popped out a little, that was even more awesome.
Dorian Yates Secret: What Lean People Are Doing To Get That Way
A consensus has arisen within the bodybuilding world over the past twenty years regarding the exact modes and procedures needed to become lean as humanly possible while retaining muscle mass. Across the nation and the world, bodybuilders are lifting weights, hitting aerobics and eating with discipline in order to melt body fat.
The Seven Pillars Of Success
VisionEnvisioning the end-result is enough to put the wheels in motion.Possessing a vision of what you wish to accomplish, and the way you would like to present yourself to the world of bodybuilding is one of the first steps required to ensure a high level of success.
A Champion Bodybuilder - Do You Have What It Takes?
My career began in the eighties. I never found myself going to a health club, much less taking time for myself, until I was in college.
Enough Already! Stop Coming Up With New Weight Loss Programs...
Great weight loss techniques are completely worthless.That's a true statement 99.
Chest Exercises For Beginning Bodybuilders
The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath.
Why You Must Use The Right Dumbbells For Your Workout
A dumbbell exercise program is effective with the rightequipment These days, more so that in decades gone by,dumbbells are growing in popularity in fitness centers andhealth clubs across the United States.In addition, they are increasingly being purchased bypeople who want to include them in their personal gyms athome so they can conduct a dumbbell exercise program in thecomfort of their own home when it suits them best.
Exercise The Right Way - The Flat Bench Press
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
How To Get Incredible Gains If You Aren't Getting Them Already... And... How To Get Them Fast!
The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth.
Build More Muscle Mass And Strength Without Supplements
Who should use this method to build muscle quickly?If you're serious about your fitness or weight loss, you hate the idea that you're not making the most of every workout. For those of us with long work-days and kids, there's no time or physical energy to waste.
10 Things You Can Do To Lose Fat Without Even Trying
1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals.
Shoulder Exercises For Beginning Bodybuilders
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
Bodybuilding Benefits - The Price for Confidence!
Success came to me at an early age. However, it did not come without a price.