Here are some tips for each exercise. Feel free to adjust the amount of sets based on your personal capacity:
1. Barbell Bench Press (10 Reps x 4 Sets)
Tip: Avoid straining your shoulders by tucking in your elbows 75 degrees in when you lower the bar, instead of jutting out your elbows at a 90-degree angle.
Benefits: This move allows a greater range of motion, allowing you to press more weights whiles preventing injury to your shoulders.
2. Inclined Dumbbell Press (10 Reps x 4 Sets)
Tip: Always hold for a second before lowering the weights, and ensure the time it takes to lower is a little longer than the time it takes for the weights to be pushed up.
Benefits: This move grows your upper chest, shoulders and triceps — all the areas essential to having a chiselled upper body
3. Dumbbell Pullovers (10 Reps x 4 Sets)
Tip: Exhale as you bring the weight down in an arc behind your head.
Benefits: Despite being an isolation exercise for your chest, dumbbell pullovers work your lats and triceps too.
4. Weighted Dips (10 Reps x 4 Sets)
Tip: Brace your core and set your hips back as you lower yourself down the bar. It helps hollow out your core to prevent sagging, which is counterproductive to the workout.
Benefits: Think of weighted dips as a squat for your upper body. They add a ton of bulk to your chest, shoulders and arms!
5. Cable Flyes (10 Reps x 4 Sets)
Tip: Squeeze your pecs as your hands come together.
Benefits: This builds your strength while targeting your lower chest muscles for increased definition.
Building lean muscle requires muscle growth so get a proper balance of calories and muscle building nutrients with protein supplements. It doesn't always have to be powders though a fast-acting protein source like whey is better pre and post-workout! Irving's personal favourite is MuscleTech Nitro-Tech. Check out these other options to get your program going:
Recommended Articles For You
Incorporate these into your workout routine to really let those pecs shine.
Whey protein is one of the essential supplements to take when you start getting into a gym routine with set fitness goals.
We speak to Henson about his experiences with powerlifting, running a gym, and how he achieves his goals.
- September 22, 2016
- Beatrice Bowers