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HOW TO BUILD A PERFECT PECS
Posted by Magnus
Who doesn't want big pecs? A well developed chest portrays strength. Most times people often brag about how much they could bench in the gym. Many weight lifters have lagging chest because their delts and triceps fatigue faster than the pecs, thereby leaving the pecs not fully worked especially when performing bench press.They are more likely to have an over developed delts and small pecs. Make sure your chest muscles are screaming for help before dropping the weight. These are some of the exercises to carve the chest muscles:
FLAT BENCH PRESS
Flat Bench press is a compound exercise. A compound exercise is an exercise that involves the usage of more than one muscle group in a movement. Bench press works the Chest, shoulder,back, arms and the legs.
Flat Bench press is an overall mass builder for the pecs( lower and upper pecs) but the lower pecs responds faster to the flat bench press than the upper pecs. This makes the chest look like a man boobs but can be corrected when you incorporate incline bench press to your workout. This places more emphasis on the upper pecs.
INCLINE DUMBBELL BENCH PRESS
Incline dumbbell bench press stresses the upper pecs also known as clavicular pectoralis. The upper pecs is hard to build but incline dumbbell press can gradually help you cover those collar bones which makes your pecs look fuller.
THE LINE OF SEPERATION
The line of separation gives the chest a square shape look which can be difficult to get if you still have fats on your chest. It took me a year to get a fully separated chest. To get the line of separation, you must have a low body fat. Incorporating some body weight exercise like push up, dips to your workout can help you develop that line of seperation on your chest.
WORKOUT FOR A PERFECT CHEST
Flat bench press - 3 sets 8- 10 reps
Incline dumbbell bench press - 3 sets 10-12 reps
Dumbbell fly - 3 sets 12 reps
Weighted dips - 3 sets 10 reps
Diamond pushups - 3 sets to failure
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