THE BEST FULL-GYM CHEST WORKOUT [option B]

If you’ve been working out for a while, this routine will probably remind you of some of the chest sessions you did in the early days. It’s good, old-fashioned hard work and provides a lot of isolation of the pecs. If you’ve gotten more scientific with your training since and noticed fewer gains, this simple and direct approach may be what you need to get growing

again.

HOW IT WORKS

When a muscle contracts, the whole thing contracts. So when you hear trainers talking about exercises for the “upper” pecs and “inner” pecs, this isn’t entirely accurate. However, while the whole pectoralis major muscle is in volved in any kind of press, dip, or fly e motion, different parts of it are indeed emphasized depending on the angle of resistance. So

while an incline dumbbell press will work the whole chest, it’s making the fibers that attach to your clavicle work harder than the ones that attach to your ribs. when you hear trainers talking about exercises for the “upper” pecs and “inner” pecs, this isn’t entirely accurate. However, while the whole pectoralis major muscle is involved in any kind of press, dip, or flye motion, different parts of it are indeed emphasized depending on the angle of resistance. So while an incline dumbbell press will work the whole chest, it’s making the fibers that attach to your clavicle work harder than the ones that attach to your ribs.

We’ve given you exercises that work every part of the chest and with varying degrees of isolation. If you don’t normally feel your pecs working on barbell presses, you’ll

love what dumbbell and machine work does for you.

DIRECTIONS 

Stop each set a rep or two short of failure. Feel free to combine the workout with Option A,

shown previously. The two routines fit well together but should be spaced three days apart.  

1 INCLINE DUMBBELL PRESS

SETS: 4 REPS: 8 REST: 60–90 SEC.

Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand at shoulder level. Press the weights over your chest  

2 HAMMER STRENGTH CHEST PRESS

SETS: 4 REPS: 8 REST: 60–90 SEC.

Use a Hammer Strength flat-press machine if you can and adjust the seat so that both of your feet are flat on the floor. Grasp the handles and press to a full lockout.  

3 DUMBBELL FLYE

SETS: 3 REPS: 8 REST: 60–90 SEC.

Lie back on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.  

4 LOW-CABLE CROSSOVER

SETS: 3 REPS: 8 REST: 60–90 SEC.

Stand between two facing cable stations and attach a Dhandle to the low pulleys on each. With a handle in each hand and elbows slightly bent, raise your arms from waist height to out in front of your chest, flexing your pecs as you bring them together.  

5 DIP

SETS: 4 REPS: 8 REST: 60–90 SEC.

Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor. If eight reps is too easy, add weight using a weighted belt or by holding a dumbbell between your feet.