A Beginners Guide to the Perfect Chest
If your chest is a lagging body part or not as developed as much as other body parts, why not try this routine?
I like to train in a rep range of 8 -12 as this achieves maximum muscle growth. As for sets, I would aim for three but if you can feel you can do more, you can either add another set or increase the intensity of each working three sets by doing things like drop sets, negatives etc.
I like to use this exercise first as it's a great exercise to pre-exhaust the pecs. Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Keep your elbows slightly bent and step forward so there’s tension on the cables. Contract your pecs as hard as you can by bringing your hands together out in front of your chest.
Set an adjustable bench to a 30-to 45-degree incline. Depending on the weight, you may need somebody to pass up one of the dumbbells. Lower them so the are roughly inline with your upper chest (around 90 degrees) and then press upwards but make sure you do so with good form. Working with dumbbells is more challenging than a barbell as each pec is working independently.
Take the bar just outside shoulder width. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 90 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. Make sure you contract your core, as this will make sure your back is tightly against the bench allowing for your pecs to contract harder.
