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| Matt Greggo's Upper Push Day |
1. Incline Dumbbell Press: 3 sets, 8-10 reps
2. Incline Barbell Press: 2 sets, 6-8 reps
3. Flat Chest Press: 3 sets, 8-10 reps
4. Pec Dec: 2 sets, 12-15 reps
5. Cable Fly: 2 sets, 12-15 reps
6. Single-Arm Cable Lateral Raise: 3 sets, 10-12 reps
7. Machine Dips: 2 sets, 10-12 reps
8. Incline Skull-Crushers: 3 sets, 10-12 reps
| Incline Bench Press |
Not only is the incline bench press a classic way to build the upper chest, many lifters find them to be a more comfortable "main lift" for the shoulders than flat benching. It's great with a barbell or multi-grip bar, but maybe be even better with dumbbells, since you can customize your grip to increase focus on the upper pecs.
| Pec Dec |
For the majority of lifters, the machine chest fly (aka, pec-deck) is a more effective, harder-to-screw-up alternative to dumbbell flyes. If your gym has one, it's a great move to get a great pump without having to balance any weights or put your shoulders at risk.
But does it work? EMG data shows that activation of the pectoralis major is statistically similar between the machine fly and bench press, which means that even though you'll likely be working in different rep ranges for each exercise, both are worthy components to chest day. The big difference? For the machine, you don't need a spotter and can more safely push the intensity and reach true muscle failure.
| Dips |
Dips were a staple in the training programs of the golden-age greats for good reason: Nothing stretches the chest and makes it work quite like this bodyweight movement. You can add extra weight with a dip belt if you're seriously strong, or use band or machine assistance if you struggle with bodyweight reps. Plus, they are a great spotter-free alternative to the decline press.
All types of dips hit the chest heavily, but on chest day, it's worth making sure you're doing dips that emphasize the pecs. Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out slightly as you dip.
| Chest Fly |
Looking for a way to isolate the pecs after your presses? It's time to fly. And when it comes to fly variations, you can't beat cables. They allow for continuous tension throughout the exercise's full range of motion, which is why they're a no-brainer on the list of 10 Best Muscle-Building Isolation Exercises.
Cable cross-overs are most lifters' go-to, and with good reason, but also consider trying a lying version on an incline bench. They're more stable than a standing press, allowing you to push further into fatigue. And if you're training with a partner, like in the BodyFit program Duel: 6-Week Partner-Based Muscle-Building Program, you can do a few dropsets for some real masochistic, muscle-building fun!
00:00 - Intro
02:40 - Workout
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#bodybuilding #chestworkout #pushday
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