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A Chest Workout For Men Looking to Develop Masculine "Square" Pecs
If you want to come up with a great chest workout, it’s important to define your goals. In this article, I focus on a chest routine with the goal of developing a chest in line with what a Calvin Klein model might have. If you’re purely after bench press, then of course you’d want to use a different workout. This routine will develop some strength, but it is not the main focus of the workout.
What should a “male chest” look like?
A man’s chest should have a square and angular appearance, not rounded and soft. Traditional chest training focuses on the basic bench press. While the bench press is great for developing size and strength, it can over-develop the lower chest. Chest exercises focused on the bench press develop the lower pectoral muscles enough that they can begin to look like breasts. The part of the chest that is underdeveloped in most men is the upper part of the chest. If your chest training focuses on the upper chest and not so much on the mid to lower chest, you will develop square pectoral muscles.
How to build top bricks.
To fill out the upper pectoral muscles, you need to include a variety of oblique pressing movements in your chest workout. You should make sure that your chest routine begins with some kind of incline. I recommend starting your chest exercise with incline presses on an adjustable bench. I like dumbbells because you can really work the hard-hit inner part of the upper pectoral muscles. If you roll out this part of the chest, you get this “line” down the middle of the chest to the collarbone.
Here’s a great chest workout that targets hard-to-develop areas.
1) Incline dumbbell presses: Adjust the bench about 20-30 degrees above the flat setting. Choose a weight that you can press 10-12 times. Click on the bench to the nearest higher angle setting. With the same weight, try to do 8-10 repetitions. Press the bench to a steeper angle and try to get 6-8 reps. Continue clicking to a higher angle until you are either close to an upright position or can do more than 5 reps. I like to start my chest workout with this exercise because it hits every part of the upper chest.
2) Smith Machine Slant Presses: Then I take the same adjustable bench and bring it to the blacksmith. I positioned the bench so the bar hit my collarbone at the bottom of the lift. I choose an angle of about 20-45 degrees. I’ve kept the weight pretty light and mainly focus on higher reps to really fatigue the muscles. This is more of a finishing move. The blacksmith makes sure I keep all the stress on my upper pectoral muscles. I find that if I use a regular bench press for chest training, then I can cheat and transfer the stress to the upper chest. If you have access to this equipment, incorporate the incline smith press into your chest workout.
3) Cable transitions: If you want to develop a line that defines the midsection of your chest, you need to include cable crossovers in your chest. You can also get a similar effect using machine flies. Dumbbell flies are a great mass movement, but you won’t get enough mid-chest tension. Make sure that when you’re doing machine flyes or cable crossovers, you’re flexing your mid-chest really hard when your hands meet at the end of the movement.
Avoid all flat bench movements for a while while doing chest exercises.
If you’re like most guys in the gym, your upper pecs probably need to catch up with your middle and lower pecs. You should consider dropping all flat bench movements from your chest workout for a while. I cut out all flat bench exercises for over two years and the appearance of my chest improved dramatically. Another nice benefit of oblique movements is that your shoulders will also get a better look.
Keep the main points in mind when building your chest workout.
When setting up your chest workout, you can be flexible with the exercises you use. Just make sure you focus on the boxy and angular look. Having great pectoral muscles is less about size and more about proper proportion and definition.
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