You know it's time to really tone up with summer just around the corner, and the chest will obviously be the focal point of your efforts.
Building a ripped superhero chest is a priority for most guys, despite the weekly training plan's recommendation that no muscle region be overlooked. There is a way to advance more quickly, regardless of where you are in your pecs training—whether you are starting from scratch or have reached a plateau. We are aware of how challenging it can be to develop a chest that is both chiseled and proportionate, but there is no better way to bulk up than by imitating the greats; consequently, today's menu includes Jose Raymond's top upper chest exercises.
He claims to work out whatever muscle area isn't hurting anymore, hitting each muscle group twice during ten training days, and taking one day off from the gym each week. This man has a genuinely intimidating physique. As a result, his training days are split up into Mondays for legs, Tuesdays for shoulders, Wednesdays for the back, Thursdays for the chest, and Fridays for the arms. It seems perfectly reasonable, no?
Here are some details about his chest-training routine:
3–4 sets of 12–15 reps for the cable crossover
4 sets of 10–12 repetitions for the incline dumbbell press
Flat-bench Barbell or Dumbbell Press: 3–4 sets, 12 repetitions (the last set should be a dropset).
3–4 sets of 12–15 repetitions of incline dumbbell flies
Pullover with dumbbells: 3 sets, 10–12 reps
He prefers to perform incline dumbbell presses and incline dumbbell flyes as his go-to chest exercises for a challenging chest workout.
Here's how to perform them correctly:
one inclined dumbbell press
Holding a pair of dumbbells just outside the shoulders with your arms bent, lie on your back on an inclined bench with your flat feet. Press the dumbbells directly above your shoulders while fully extending your arms by tightening your chest muscles and bringing your shoulder blades together. Before your elbows lock out, pause, then gradually lower both dumbbells to your sides.
2. The dumbbell on the incline flies
Lay on an incline bench with the incline angle set to 30 to 45 degrees. Hold a pair of dumbbells with your arms extended and slightly bent at the elbows above your chest. Wrists should be rotated so that palms are facing one another. Keep your arms extended and slowly lower the dumbbells out to the sides while taking deep breaths. Once your chest area has undergone a significant stretch, stop.Your palms should be facing the ceiling when you bring your arms to your sides at the conclusion of the action. When you exhale, tighten your chest muscles and slowly raise the dumbbells to the starting position, keeping your elbows slightly bent the entire time. Hold the peak contraction at the top of some reps for a brief period of time for better results.
Rolated Article: The Advantages of Dumbbells Over a Barbell for Chest Exercise
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