Chest workout men pdf

It is a great workout that involves other major muscles. Both beginners and professionals can easily perform this effective upper chest workout. Here is a tutorial for it. Press up majorly targets your upper chest muscles. It also hits your shoulder and triceps muscles. Excellent upper chest exercise for beginners.

PDF Download. In this article, we have explained about the Top 8 upper chest workout for men. It includes all the effective upper chest exercises to build bigger pecs. Also, there is a short tutorial for every pec training exercises. This effective workout will definitely help you in transforming your upper chest muscle with proper strength.

Sign in. Forgot your password? Get help. Privacy Policy. Password recovery. How to Do Reverse Curls Correctly. Best of 5 stretching exercises for arms. Best 5 Triceps exercises for men. Best 5 cheapest Whey Proteins for bodybuilding. From there, you raise, lower, hold, raise, lower… you get the drift.

When ready, head over to the dip machine or parallel bars, standing dead center between both bars. Put one hand on each bar and lift yourself off the floor, leaning forward until your chest is at a slight downward angle. Next, bend your arms and lower yourself while maintaining the lean, before lifting yourself back to the starting position. Muscles worked: chest, shoulders, arms and back Equipment needed: dip bar Level of difficulty: intermediate.

Sit at the pec deck machine with your elbows at 90 degrees, your forearms on the vertical pads, and your hands on the handles in an overhand grip. Maintaining the degree angle of your elbows, pull the handles backward until you feel the stretch in your chest.

Return to the starting position and repeat. Muscles worked: pectoralis major, pectoralis minor, serratus anterior Equipment needed: pec deck machine. Start this exercise by picking up a plate that weighs between 10 and 45 pounds. Keeping your feet hip-width apart, grip the plate using both hands and put your arms in front of your chest. With your back and arms straight and your core tight , squeeze your shoulders to draw the plate closer to your chest.

After reps of horizontal plate press-outs, you can mix things up by performing the same exercise in an overhead i. Muscles worked: pectorals, triceps, anterior deltoid Equipment needed: plates. Ahh, the trusty old resistance band pull-apart, which makes for a great warm-up or cool-down routine. Keeping your feet even with your shoulders and your arms fully extended, hold a resistance band using an overhand grip.

Next, spread your arms wide as you stretch the band while bringing your shoulder blades together. Muscles worked: upper back, shoulders Equipment needed: exercise band Level of difficulty: beginner. Know everything you need to about chest exercises? Jacob Osborn is an accomplished author and journalist with over 10 years of experience in the media industry. Now based in Portland, Oregon, Jacob specialises in entertainment, technology and alcohol reporting. You might find him crate-digging at the nearest record store or sampling whisky at the nearest bar.

He daydreams of travelling around the world, but for now, the world will have to come to him by way of lifestyle products, gear, gadgetry, and entertainment. Let's call it a happy compromise while he saves up for the next big trip. What is the best exercise for a mens chest workout? Barbell bench presses are widely considered the best chest workout for building mass.

How often should I perform chest workouts? Working each muscle group twice a week will help muscle growth. Advice , Workouts. Read more about Jacob About Man of Many.

Fitness , Videos. Featured , Fitness. Instead, the approach here is all about boosting calories burned and excess post-exercise oxygen consumption EPOC , which is the number of calories you burn after your workout is over.

This routine combines multijoint exercises, supersets, reduced rest periods, and high volume to burn off the soft stuff and reveal what you've been working so hard to build. For beginners, it's all about learning movement patterns and repeating them until they become second nature. Lifting heavy weights isn't part of the formula, especially at first. This workout is largely machine-based, which allows for a more controlled introduction to weight training.

After you get the feel for the movement, jump over to its free weight counterpart, which will initially be a challenge for your coordination, but a smarter choice in the long run for building muscle. This workout hits the incline bench movement not once, but twice. However, the manner in which you work it changes.

For one, the angle of the incline bench for barbells is much steeper than the low incline you use with dumbbells, so your upper pecs get a slightly different stimulus. Second, you'll work a different intensity and rep range at each angle. We haven't abandoned the other angles completely; there are heavy decline presses in there, as well. After you finish the multijoint movements, you'll jump right into a single-joint exercise that focuses on the upper pecs.

The recipe here is similar to the upper-chest-focused routine, but flipped. You're doing a greater number of movements targeting the lower chest region from different decline angles.

You'll still be hitting the upper chest as well, though. It concludes with a powerful pec-pumping superset: multijoint dips with cable crossovers. Murshid Akram. I'm Murshid Akram, a certified personal trainer, researcher, fitness blogger, and the founder of TheFitnessPhantom. I've been writing health and fitness blogs since February Happily, my articles have already helped so many people. Latest posts by Murshid Akram see all. Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations — Applied Physiology, Nutrition, and Metabolism.

DB Overhead Press. Dumbbell Side Bend. Dumbbell Leg Extension. Dumbbell Leg Curl. DB Romanian DL.