Chest of awes!
Exercises for Perfect Pecs
Some muscle groups get flexed naturally over the course of a day, while others don’t. Legs walk you around and arms lift things, but if you desire a chiseled chest you have to make it a point to pump pectorals in the weightroom.
A well-defined chest gives shape and width to the upper body. To fully develop the pecs they must be attacked from all sides. The following chest workout includes a variety of movements to work chest muscles from all angles. Use weight poundages in which you can maintain perfect form from the first repetition to the last. Train your chest twice a week.
by Curtis Ledgers, C.P.T.
Photography by Cory Sorensen
CABLE
CROSSES
Stand between two cables and grasp handles attached to the high ends. Keeping the arms almost straight, and with one foot in front of the other for balance, proceed to pull arms down until hands meet in front. Pause, then return to starting position. Perform 10 repetitions.
CLOSE-GRIP BARBELL
FLAT-BENCH PRESSES
Lie on a flat bench grasping a barbell with a close grip just above the chest. Proceed to press the bar up to arms’ length. Pause, then return to starting position. Perform 10 repetitions.
DUMBBELL LATERAL RAISES
Stand grasping dumbbells palms in at sides. Proceed to extend arms out to sides. Pause, then return to starting position. Perform 10 repetitions.
CABLE CRUNCHES
Kneel facing a cable and grasp a double rope attachment with both hands. Keeping arms bent at 90-degree angles, proceed to crunch down, flexing the chest. Pause, then return to starting position. Perform 10 repetitions.
DUMBBELL
FLAT-BENCH
PRESSES
Lie on a flat bench grasping dumbbells palms out, with arms bent at 90-degree angles. Proceed to press the weights up to arms’ length. Pause, then return to starting position. Perform 10 repetitions.
INCLINE BENCH BARBELL BENCH PRESSES
the chest. Proceed to press the bar up to arms’ length. Pause, then return to starting position. Perform 10 repetitions.
FRONT CABLE WIDE-GRIP PULLDOWNS
Sit facing a cable and grasp a bar with a wide grip at arms’ length. Proceed to pull the bar down in front of the chest. Pause, then return to starting position. Perform 10 repetitions.