Chest Workouts to Strengthen Lagging Pecs

 

The ONLY 3 Upper Chest Exercises You Need For The “Upper Chest Line”

Video taken from the channel: SuperHuman You


 

How To Grow Your Upper Chest | Thicker Fuller Pecs

Video taken from the channel: Ryan Humiston


 

Chest Workout For Pigeon Chest (UNEVEN PECS)

Video taken from the channel: MyCoachBen


 

The UPPER Chest Solution (GET FULLER PECS!)

Video taken from the channel: ATHLEAN-X™


 

CHEST WORKOUT (The Secret To THICK PECS!!)

Video taken from the channel: Ryan Humiston


 

5 Forgotten “INNER CHEST” Exercises To BEEF UP Your Pecs

Video taken from the channel: SuperHuman You


 

Lagging Upper Chest Workout 2 Chest Exercises

Video taken from the channel: MuscleNMind


Chest Workouts for Lagging Pecs Major Compound MovementsGet as strong as humanly possible while learning good form. These exercises include bench Minor Chest MovementsFocus on slow and steady strength gains while keeping your tempo smooth and your form locked in. Isolation Movements Start With A Multijoint Upper-Chest Movement The simplest and most obvious solution to emphasize your upper pecs is to target them first on chest day. So, instead of starting your workout on the flat bench, start with the incline bench press.

The close-grip bench press is a common triceps exercise. And, since it’s a multijoint exercise, it also works the shoulders and chest. Thanks to the closer grip, this press shifts a lot of the pectoral emphasis to the inner-pec region. Exercise Solution: Incline Presses. I’m no fan of flat-bench presses, as they rely too much on the power of the front delts.

Incline presses do a fine job of stimulating the muscle fibers of the upper pecs. Set the bench at a 30-degree angle to ensure that the resistance is placed on your pecs. In your workout: Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don’t typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.

The chest sessions are workouts 1 and 3 on the plan and they differ in their approach to chest-building. The first session increases strength using a high number of sets but fewer reps. For those wanting more opinions, here is an article by Gunter Schlierkamp on lagging chest muscles: The upper chest is an area that many lifters tend to ignore in their quest for a bigger, thicker set of pecs. The flat bench, admittedly, is incredibly effective at bringing up your overall chest mass because you can handle more weight.

[SUBSCRIBE TO THIS CHANNEL] FOR FASTER GAINS: http://www.Youtube.com/SuperhumanTV [FREE PHYSIQUE QUIZ] TAKE THE SUPERHUMAN PHYSIQUE QUIZ! http://bit.ly/phy. For most guys, a chest workout centres around three moves: a bench press completed in the flat, incline and decline positions. That’s pretty much it. But it needn’t be this boring.

In fact, there. The main problem with almost every chest training routine is that it only focuses on the middle portion of the chest with basic exercises like the barbell bench press and dumbbell fly. If you want to have an incredible chest then you need to develop every section of.

List of related literature:

I have always gotten good results finishing off my chest workout with a triset—for example, a set of Dumbell Flys, then Dips, followed by Cable Crossovers.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

The next time they work the chest, he or she should alter the order of the lifts and intensities (i.e., incline bench press [H], bench [L], chest flies [L], dips [M]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Certain basic exercises—such as incline flat dumbbell and barbell bench presses and decline barbell bench presses—build muscles on your chest.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

For example, if you are supersetting a chest exercise with a back exercise, the pecs, front delts, and triceps that are pumped from the chest exercise help to make you stronger when you perform the exercise for your back.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Experiment with the angle of the bench, especially for chest exercises.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

This can be followed up with a bench-press or chest-press exercise to further train the pectoral group, using less weight so that the pectoral group is able to continue.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Both multi-joint exercises (horizontal, incline, and decline bench press) and single-joint exercises (horizontal, incline, and decline chest fly) are viable choices to develop the chest musculature.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

The push­up, bench press, and dip use your chest muscles in conjunction with your front shoulders.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Here is the chest routine that I used to make most of my gains.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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2 comments

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  • Lmao. What a tool. There is NO such thing as an “inner chest” exercise. Look at the anatomy of the muscles of your chest. Are ANY of them isolated to the interior? Nooooooooo. You need to hit your upper, middle, and lower chest, targeting the muscles that run horizontally, NOT vertically. Don’t fall for this clickbait, shit training bullshit. Oy… I’m sick of these twats pedaling false info for likes.

  • Jeff, does maintaining that low body fat affect your libido? I am usually around 12 to 15%… everything is all good but when I go hard on my nutritional plan for a few weeks and probably get closer to 10% I definitely don’t feel like a lion anymore… what’s your experience?