Superhero Chest Workout
By Erick Alvarez for Rocket Magazine

One of the most noticeable muscle groups on men is the chest - well-built pectoral muscles are noticeable even under a shirt or a suit. It's no wonder that building a muscular chest is typically at the top of the list for my male clients.

Building your pecs requires training your pectoral muscles from top to bottom once a week. It's also important that you push and pull enough weight to create muscle growth. What this means is that if you're doing a set of 10 reps, the last two or three should be somewhat tough to complete-this is training at a moderate-heavy intensity.

Follow the workout below and soon your hard work at the gym will be noticeable even with your shirt on!

The workout: Do three to four sets of eight to 10 reps at a moderate-heavy intensity for the first four exercises. When you get to the pushups, do three sets to fatigue (as many as you can). Rest no more than 60 to 90 seconds between each set. For pictures on every exercise listed below, please visit the free exercise library at www.myworkoutpartner.com

1. FLAT DUMBBELL PRESS

Starting Position: Lie on a flat bench with feet on the floor and a dumbbell in each hand. With the palms facing forward (toward your feet) push the dumbbells toward the ceiling until your arms are straight and the dumbbells are directly above the chest.

Movement: Lower the dumbbells toward the sides of the chest (at the level of the shoulders) then press back up without locking the elbows.

Tips

• Keep the palms of your hands facing forward throughout the movement, and firm the wrists so that they don't move around.
• Maintain the lower back with its natural arch, but don't over-arch.
• Don't raise your head off the bench.

2. INCLINE BARBELL PRESS

Starting Position: Lie on an incline bench under a barbell with feet on the floor for stability. (An incline bench is angled so that your head is pointed upward 45 degrees.) Grip the barbell with your hands spaced slightly wider than shoulder width apart. Lift the bar off the rack and position right above the upper chest.

Movement: Lower the bar slowly to the upper chest, pointing your elbows downward and toward the floor. Press the bar back up to the starting position.

Tips

• Push the bar in the direction of the ceiling rather than forward.
• Tighten your abdominals and maintain the natural arch in your lower back.

3. DECLINE BARBELL PRESS

Starting Position: With the feet secured, lie back on a decline bench under a barbell so that your head is pointed 45 degrees downward. Grip the barbell with the hands slightly wider than shoulder width apart. Lift the bar off the rack and position above the lower chest with your arms perpendicular to the floor.

Movement: Lower the bar to the lower chest, pointing your elbows toward the floor. Push the bar up to the starting position.

Tips

• When lowering and pushing the bar, maintain a line of movement perpendicular to the floor and avoid pushing the bar behind and toward the rack.

4. CABLE CROSS-OVER (Upper Pulley)

Starting Position: Adjust the pulleys on both towers of a cable station to the overhead position. Attach a horse shoe-shaped handle to each pulley and, gripping each one, stand between the two towers. Position your body so that your feet are shoulder width apart and then step forward with one leg, slightly leaning forward.

Movement: With the elbows slightly bent and the palms facing down, pull the handles down and in front of you, crossing your hands at the bottom (so that now your palms are facing you when in the down position). Then, controlling the weight, slowly raise your hands up and out to the sides to shoulder level and repeat.

Tips

• When leaning forward, bend at the hip and not at the lower back.
• Keep the elbows bent throughout the full range of motion.
• At the start/finish position don't raise your arms above the level of the shoulders.
• To create a stable base of support, slightly press the hips down when leaning forward.

5. PUSHUPS

Starting Position: Lie on the floor face down. Position the hands slightly wider than shoulder width apart. Straightening your arms, push yourself upward without locking the elbows.

Movement: Bending the elbows out to the sides, lower your body until your upper arms are parallel to the floor. Push back up.

Tips

• For better leverage, maintain the body in a straight position without arching your back downward. Tightening your abdominals will help you do this.
• Avoid locking the elbows in the up position.
• Avoid tilting the head back and forth during the movement.

Think Strong!

Note: If you have an injury or any health problems, consult with your physician before starting an exercise program or performing any of the exercises in this article.

<- Back to articles