So you want an etched chest that pops when you reach for the sunscreen at the pool?
Let’s start with what the pecs do: They pull your upper arms inward toward your sternum, or breast bone…
The majority of the fibers run at a downward angle, so your #1 best-chest exercise should be on a decline—but not with a barbell (more on why in a moment)…
The #1 move is cable chest presses, with dumbbell declines a close second…
Note that the up-and-out angle of the cables provides some resistance on your pecs at lockout—dumbbells do NOT…
Why not use a barbell? Because your hands are locked on the bar—which is inefficient…
That’s because your range of motion is somewhat limited by the bar hitting your torso. PLUS, at the top, your arms are angled away from your torso, as you can see….
Why does that matter? Think about it this way: If the bar were greased, your hands would slide outward as you push…
But your pecs should be pulling IN toward your breastbone—the target muscle’s main function mentioned above…
So stick to cables or dumbbells most of the time.
Do you need incline work for your upper chest? Studies show that declines affect the upper chest as much as incline moves; however…
If you feel you need more high-pec beef, you can add low-incline DB presses or flyes.
Train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
Pack On Jaw-Dropping Mass Fast With Safe Total-Muscle Training
These two new muscle-building guides are jam-packed with research and insights so you grow like never before, including…
- Mr. America’s TORQ Training: A look at Drug-Free Mr. Universe and biomechanics expert Doug Brignole’s early muscle-tension method—from an interview I conducted in 2005
- Supercompensation Research for Next-Level Muscle Growth: Over 20 email excerpts between Doug and myself (with progress photos) as our workouts evolved over the two years before his death (we learned—and grew—a lot from the latest science, and you will too)
- Less Volume, More Muscle: The precise amount of training to keep you gaining BIG (is 1 set enough?)
- Size Surge With Less Fatigue: Your secret weapon to tame muscle fatigue and harness high-octane hypertrophy
- The New Never-Stop-Growing Workout: Merges the STX and SSS methods (includes printable full-page photo representation of each 35-minute mass workout)
- Rotation for Recuperation: A forgotten 3-day training tactic developed and used by champion ‘70s bodybuilder Frank Calta—with a Mike Mentzer connection
PLUS: You get The Ultimate Mass Workout Reloaded absolutely FREE with NSG. Includes the Stealth Surge Method, specialize for new size; how to ignite new “grow power” with Dr. Selye’s GAS strategy; and the innovative New Wave Full-Body Mass Workout (40 minutes 3 days a week to reload your physique—readers are saying this workout is worth the entire price).
You’ll never stop growing with these in your muscle-building library. Get yours for only $19 (a $29 value, money-back guarantee).