CHEST WORKOUT

Exercises for Upper-Body Perfection

All men may be created equal in theory, but in reality once genetics and training are factored in there is a wide disparity in one man's strength and size compared to another. You can't change your genetic makeup, but you can maximize potential with smart training. To develop eye-popping pectorals, you canÕt beat resistance exercises. The following workout comprises a complete chest-building program. Perform the circuit once or twice. For optimum results, work the chest three times a week.

 

 

 

Medium-Grip
Bench Presses

Lie on a flat bench grasping a barbell with a medium grip just above the chest. Proceed to press the bar up to arms' length. Pause, then return to starting position.

Wide-Grip Bench Presses

Lie on your back on a flat bench grasping a barbell with a wide grip just above the chest. Proceed to press the bar up to arms' length. Pause, then return to starting position.

Barbell Pullovers

Lie on a flat bench grasping a barbell with
a medium grip at arms' length above the chest. Proceed to lower the bar behind you in a semicircular manner until behind the head. Pause, then return to starting position.

Flat Bench Presses

Lie on a flat bench grasping dumbbells palms out by shoulders. Proceed to press the weights up to arms' length. Pause, then return to starting position.

Dips

Hold yourself erect at a dip station, with arms straight. Proceed to lower until arms are bent at 90 degrees. Pause, then return to starting position.

Dumbbell Pullovers

Lie on a flat bench grasping a dumbbell with both hands at arms' length above the chest. Proceed to lower the weight behind you in a semicircular manner until behind the head. Pause, then return to starting position.