It’s chest day again. You have to love it! Like many of you, I’m on a mission to bring up the upper chest. A solid upper chest improves the look of the entire upper body dramatically. The following workout will have your pecs screaming and prime the pump to stack on slabs of pectoral meat! (The weights mentioned are simply for reference. You should of course use weights that correspond to your personal level of strength.)
Incline Barbell Bench Press
135×10,10
185×10,10
225×10
275×2
Drop-set 185,135
Incline Dumbbell Bench Press (with wrist rotation)
70×10,10
80×10,10,10
50×12
Incline Cable Fly
75×10,10,10,10,10,10
Barbell Bench Press
135×50 (partial reps)
Pec Dec Fly
250 (The Entire Stack)x10,10,10,10
Dumbbell Roller Push-Ups:
3×10
Most of the lifts are self-explanatory; however the dumbbell roller push-up may be a new one for you. Essentially you are doing a pushup with each hand loosely grasping a dumbbell. The handles are facing in the same plane as your body. As you press up carefully roll the dumbbells closer to one another. As you bring your chest towards the ground the roll outward. Repeat.
Hammer Strength Incline Press: 2 Plates 3×10
This routine is guaranteed to smash the chest! Personally I was cramping and already sore the very evening I did this routine. Now, get in and create the physique you deserve!
If you are looking for a full on plan to bring up your pecs for the stage then be sure to check out "The Perfect Pecs Training System" below by clicking on the book!
If you want to see this workout in action check out the following video from the archives.
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