How Much Weight Can You Gain On Bench Starting Out A Chest Workout For Men Looking to Develop Masculine "Square" Pecs

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A Chest Workout For Men Looking to Develop Masculine "Square" Pecs

If you want to create a good chest workout, it is important to define your goals. In this article, I focus on the breast routine with the goal of developing breasts along the lines of what a Calvin Klein Model can have. If you are purely after bench pressing power, you will definitely want to use a different exercise. This routine will increase strength, but it should not be the main focus of the workout.

What should a “Male Chest” look like?

Male breasts should look square and angular, not round and soft. Traditional chest exercises focus on the basic bench press. While the bench press is great at developing size and power, it can develop the lower chest too much. A chest workout focused around the bench press develops the lower pecs so they can start to look like a chest. The part of the chest that is underdeveloped in most people is the upper chest. If the chest workout focuses on the upper chest and not so much in the middle to the lower part of the chest, then you will develop square looking pecs.

How to Build Upper Pecs.

To fill the upper pecs, you should include a variety of incline pressing movements in your chest workout. You need to make sure that the action of the chest starts by pressing sideways. I recommend starting your chest workout with incline dumbbell presses on an adjustable bench. I like dumbbells, because you can do that hard-to-hit the main part of the upper pec. If you expand this part of your chest, you will get a “line” down the middle of your chest that goes all the way to your collar bone.

This is a great chest workout that focuses on areas that are difficult to develop.

1) Incline Dumbbell Presses: Adjust the bench to about 20-30 degrees above the flat setting. Choose a weight that you can press 10 -12 times. Click bench up the next higher angle setting. With the same weight, try to do 8-10 reps. Bench press up to a steeper angle and try to get 6-8 reps. Continue clicking to a higher angle until you are close to vertical, or until you can’t get more than 5 reps. I like to start my chest workout with this exercise, because it works on every part of the upper chest.

2) Smith Machine Incline Presses: I then took the same adjustable bench and brought it to the smith machine. I set up the bench so the bar hits my collar bone at the bottom of the lift. I would choose about an angle of 20-45 degrees. I keep the weights light and mainly aim for higher reps to feel the muscles. This is more of a finishing move. The smith machine ensures that I keep all the stiffness in the upper pec. I found that if I use the usual incline bench press in the chest-exercise, I can lie and take the stiffness of my upper pecs. Include the incline smith press in your chest workout if you have access to this equipment.

3) Crossover Cable: You need to include cable crossovers in your chest workout if you want to develop a line that defines the middle of your chest. You can also achieve the same effect using machine flies. Dumbbell flyes are a great mass movement, but you won’t get much tension in the middle of your chest. Make sure that when doing machine flyes or cable crossovers that really flex the middle part of the chest hard when the hands meet at the end of the movement.

Avoid All Flat Bench Movements In Chest Training For A Moment.

If you’re like most guys in the gym, your upper pecs should follow your middle and lower pecs. You should consider dropping all flat bench movements from chest training for a while. I dropped all the flat bench exercises for aver two years and the look of my chest improved dramatically. Another benefit of the sideways movement is that your shoulders will also look better.

Keep Key Points When Doing Chest Exercises.

When setting up a chest workout, you can be flexible in the exercises you use. Make sure you focus on angular and square views. Having great pecs is less about size and more about proper proportions and definition.

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