Chest Workout Routine

Use this simple, two-day routine to relieve a common tight spot in runners. Doing this workout consistently will make you feel great!!! By the way, its always a good idea to talk. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. This whole workout WILL NOT be performed as a circuit, only the specific sets. Resisted Pushups, Flys, Presses, do them all with Linear Progressive Resistance. Chest lifts, push up presses, shoulder flys, and all of your favorite pectoral exercises can be done with resistance bands. Bench Press Bench Press using Purvis Pec Bar Bench Press using Bar Incline Bench Press Decline Bench Press Chest Fly Seated Chest Fly using One-Arm Lying Cable Crossover Resisted Punch Lying Straight-Arm Pullover Lying Straight-Arm Half Pullover Bench Press Sit […]. Monday is for chest workout, this is our routine in gym. There are two different hand options, one will be prescribed by your trainer. As to whether or not you can work both muscle groups on the same day, that's not a problem at all. You may also substitute the barbell presses with the dumbbell presses with varying angles to promote individual arm strength. Kettlebells can help strengthen and build the two groups of muscles in your chest: the pectoralis minor and major. The Best Workouts for Osteoporosis. This can be a slow to moderate walk on a treadmill with an incline, an elliptical with a moderate resistance setting, or a stationary bike with resistance set to low / moderate. ” Must walk forward. However, many lifters go about things a bit wrong. SUPERSET 1. First, you’re working with additional lifestyle factors you have to manage—between kids, a career, and things you want to do, there’s just no time to deal with inefficient workouts. The push-up. Start with upper arms aligned straight with your shoulders, lower arms bent upward at a 90-degree angle to them. Complete the routine once per week. So if you want to go from PUSH UP rookie to PUSH UP pro, these 17 great push up variations will help you build a bigger chest. Dumbbells up to 60 pounds. Sorry for the interruption. Swiss Bar Bench Press – 3 Sets. A worn bench. High volume training is extremely beneficial for stimulating new muscle growth, which is why many people trying to build muscle tend to love these programs. Ok, so the key to a powerful set of pecs is to develop a thick upper chest, which gives you that square-cut appearance with a vertical drop. Power & Strength Workout: Chest and Triceps. There is an advantage of choosing to do the dumbbell exercises as opposed to the machine exercises. It's important to note that the weight I've chosen for this chest workout is hypothetical. Dumbbell Chest Workout For Beginners. This is because your muscles are rested over the weekend, and the stimulation will encourage growth and strength. There are gym workout charts for arms, legs, back, chest, shoulders, abs, and this is same gym workout chart. These five moves will sculpt and tone your arms in 20 minutes with just a set of dumbbells. Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower. With the right exercises and workouts, you can burn fat around your tummy. Stepping and/or jumping back to the starting position are both permitted. ⠀⠀⠀⠀⠀⠀⠀⠀ In this video, I break down the only chest exercises you need. Do Greg Plitt's MFT28: Day 1 - Chest workout. Now you're in the ideal starting position. Now it’s time for us to take a look at the more advanced workout routine. Complete the routine once per week. CHEST, SHOULDERS AND TRICEPS WORKOUT. Training your chest 3x/week won’t get it bigger unless you eat more. 5 Day Gym Workout Routine for Men. Do 3 sets of each exercise. Tuesday, Saturday, and Sunday are your rest days. Workout #1. Workout Routine For Chest Perfection: The following are the lists of the workout routine that will promise you with chest perfection: Barbell Bench Press. Supersets are a highly underutilised tool which can be very powerful for making muscle gains. You must be the judge as to what weight you will need to properly exhaust the pecs. Crazy Bradley Martyn Workout For A Bigger Chest 1. Below you will find all of our HIIT workouts for men and women. If you follow the simple guidelines in this video, you can start ditching those ma. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. However, contrary to where most would start with the barbell bench, this workout is all about the. Chest and thighs must touch the ground with the head behind the barbell. Perform the number of reps suggested. Use this simple, two-day routine to relieve a common tight spot in runners. For a lighter workout, complete each tri-set 1. 6 Awesome Chest And Back Exercises For Women Aug 12, 2016 Working the chest and back is usually a main concern for men at the gym, but it's absolutely essential for women, too. With that said, it's important to try out different routines to see which suit you best, so here is one that I have been using recently for you to try out. The bench press. Combine your chest and leg workouts to save yourself some time without sacrificing a workout for either part of your body. Players run through levels by jogging or sprinting on the spot, and use a resistance band to blast through obstacles, perform large jumps, or suck items closer to themselves. Chest exercises using dumbbells are great for both men and women. The chest sessions are workouts 1 and 3 on the plan and they differ in their approach to chest-building. The Old School Bodybuilding Workout Routine. But the complex program gives an exercise for each muscle group – quadriceps, hamstrings, chest muscles, back and shoulders (hands are being worked on during exercises on the chest and. Multiple Nerve Innervations Boost Chest Muscles. Most people who are first getting into resistance training will spend all day in the gym, working out their biceps and. The best abs exercises and workouts for women to lose belly fat and get a flat tummy. Chest workouts for men are the best exercises to develop strength and muscle mass on the chest or pectorals. The second. So you won’t trigger the release of Testosterone & Growth Hormone as much as with compounds. In fact, the chest is one of the least used muscles in day to day life. Those models and Hollywood stars flaunting six pack abs definitely make for a wonderful treat for the eyes. Dumbbells up to 60 pounds. If you're ready to build some serious pressing strength and size in your chest, try one of the workouts below. Calisthenics workouts. Incline bench press: 5 sets x 8. There are two heads of the biceps muscle (hence the bi in biceps). Your chest plays a major part in helping to bring your arms across your body and your shoulders forward. Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises. In this article, we will highlight the best chest exercises for women that are designed to give your bust a lift and achieve a firm and full chest. The segment is part of a series of videos to help runners prepare for the NYC Marathon. For the handstand walk, kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. To flex, tense your pecs isometrically. With so many chest workouts on the market, it's hard to find one that really works. I recently got a request for a workout that targets the chest and shoulders from a reader named Cinda. As expected, it starts with chest, then progresses into the secondary muscle group, your triceps. Chest flyes are a perfect way to do that. In fact, in no time you can tone your upper body and get six pack. Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle, tone your chest and lose those man boobs. Builds Arms, Back, Chest, and Shoulder Strength. Push-up Hold With Towel. We analyzed 1 million Google results to find the best push up variations for beginners. A movement responsible for adding more chest mass than any other, Dumbbell Bench Press. Back to the Future Cowboy Marty Costume; FFO Steel Push up Bar with Foam Grips on Handles. Jay Cutler is an IFBB (International Federation of Bodybuilders) professional bodybuilder. Workout Routine for the Chest. What is the secret to Build Big and Strong Chest? In this article you will discover the best Chest Exercises using free weights and Dumbbells that build a deep, well shaped chest. Use our illustrated exercise guide to discover new exercises to try in your workouts, learn which muscle groups different exercises target and how to perform them correctly. How to Perform These Exercises Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc. There are many chest exercises that can be used in a workout program for the person with AK or BK amputation. Want to build your own workouts with these. Chest Workouts For Men: The 6 Best Routines For A Bigger Chest NUTRITION 6 Power Foods That Fight Inflammation. Chest Workout of Perfection Routine 1. If a prosthesis is not worn, exercises may be done when seated on a Nautilus, Universal, or Paramount machine. The chest workouts could be considered as the best if the lower and upper sections grew equally. On day 5 Ulisses’ has a day that he likes to call “wild card day”, which simply means that if he feels any of his muscle groups are lagging slightly. No gym, no weights, no problem. This content is exclusive to our paid members section. But when it. Now you're in the ideal starting position. Players run through levels by jogging or sprinting on the spot, and use a resistance band to blast through obstacles, perform large jumps, or suck items closer to themselves. Keep your head in line with your spine as you go down. Get a detailed workout breakdown, schedule and find related workouts. “Train the chest; forget the rest. As you progress, you can then incorporate more advanced exercises into your workouts. Pressing forward and contracting inward using resistance bands. This chest workout plan is broken up into 3 days, upper chest, mid chest, lower chest. Kettlebells come with a philosophy and vocabulary of their own, so do some research and figure out how you can incorporate them into your workout routine in the most effective way possible. The easiest way to get free access to this video is to sign up for the Beachbody ON DEMAND free trial. Overhead Push Exercise. Hang at a point that gives you a proper stretch in your lats, and then pull yourself up until your chest hits the bar. Tuesday - Back & Biceps Exercise Sets Reps Back. This chest, shoulders and triceps workout will help sculpt sexy, lean muscles to get an insanely strong and gorgeous upper half! For faster results, repeat this routine once or twice per week on nonconsecutive days, and don’t forget to balance it with workouts that target your core and lower body. Chest dips performed with a wide grip and the elbows flared to the sides, target the outer chest better than pushups, bench presses, or any other exercise for that matter. Use these 16 equipment-free arm exercises without weights to get a great arm workout at home, or anywhere you want. A broken treadmill. Lay flat on your back with a set of dumbbells nearby. Since 2012, we passionately build high quality, simple and practical tools to make exercise more accessible for everyone regardless of experience, age, access to equipment and technology. Chest workouts may not be the first thing you think about while trying to get ripped and build muscle. Then from the bottom, push your body back up and at the top position, contract the pectorals further. With so many chest workouts on the market, it's hard to find one that really works. It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets. Dexter Jackson is an American IFBB professional bodybuilder and the 2008 Mr. There are two different hand options, one will be prescribed by your trainer. 5 Best Exercises for Chest I believe that proper exercise selection is very important to help one achieve their goals. Build Your Workout!. Do you have a "chest" day at the gym? Do you have a "back" day? How do you organize your workouts? If your answer is, "I don't", then I think this article will give you some ideas on how to structure a chest and back routine. In order to build strength and gain muscle mass, Ronnie Coleman followed the “power building” approach to training. This 4-week program will help to shape your chest and banish any lingering man boobs. Ever think of your bones in terms of architecture? Well, health professionals do — bone is a living tissue that is constantly breaking down and rebuilding. The 12 Best Workout Moves For Your Chest 1. html 6 DAY WEIGHT/CARDIO CUTTING WORKOUT Chest & Triceps Exercise Sets Reps Chest Dumbbell Bench Press 4 8, 8, 6, 6. There are four main types of dumbbell chest exercises: (i) Dumbbell Chest Press (flat, incline, decline). Superset Chest Workout - The Best 5 Supersets To Build A Bigger Chest Did you know that starting your week with a chest session, is extremely beneficial. Front raise. These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. Complete the routine once per week. Keep your body straight and your core tight. A good chest workout includes incline barbell press, incline dumbbell press, flat barbell press, and chest dips. But we are about to reveal nine others that comprise the 10 best traditional exercises for this revered bodypart, ranking them from 10 to 1. Take a look. From the exercises to the awesome pump, nothing is comparable. Plyometric Pushup. These exercises will sculp your legs, glutes, chest, back, and core — and you can do them anywhere. Chest and Back Workout. Chest/Shoulders: Band Fly Using bands will build strength while being less impactful on joints and. Understanding what you’re doing and why as well as tracking your progress will go a long ways to motivating and helping you accomplish what is, to others, a formidable task. Resistance Bands for Muscle Strength UA Life & Work Connections, the American College of Sports Medicine and the U. chest exercises at home Decline Bench Press. If you're looking to get a ripped chest, you're come to the right spot. (6 votes, average: 4. But if you’re in need of a little motivation or if you just want to switch things up, refresh your workout routine and your body with a week’s worth of workouts. Band or Chain Barbell Bench Press. Do 12, then switch sides. Your heart feels like it’s going to jump out of your chest. T he Smith machine incline bench press is. Tamira Cole, 24, a graduate student in Clarksville,Tennessee, was motivated to exercise regularly by the energy boost it brought to her day. Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises. If your priority is with either the upper or lower chest specifically, then train the angle you need hard for two mesos in a row and take one meso of the angle you need less, then repeat. Email Support PO Box 1290, Boulder CO 80306. Many people have also reported that there is great build quality to this product and that it is very sturdy and strong, so if you have a few wild kids that are great at jumping on and trashing your home gym equipment – don’t worry ‘cos they’ll never trash this indestructible beast. The single best bodyweight chest exercise is undoubtedly the standard push-up. Matt Bomer Diet and Nutrition. We analyzed 1 million Google results to find the best push up variations for beginners. Chest dips performed with a wide grip and the elbows flared to the sides, target the outer chest better than pushups, bench presses, or any other exercise for that matter. In this article, we will highlight the best chest exercises for women that are designed to give your bust a lift and achieve a firm and full chest. The Ultimate Smith Machine Workout Guide. Pick a slightly heavier set of barbells than you would use for other exercises, though. There are tons of chest workouts you can do. Here is the list of the best chest exercises for women that will help you build an irresistible bosom. Superset Chest Workout – The Best 5 Supersets To Build A Bigger Chest Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, Superset 3 – Standing Plate Press and Body. Depending upon your goals, these workouts may suit your needs. Switch On These YouTube Channels for Your Home Workouts. Beginner Chest Workouts | The Best Exercises for your Upper and Lower Chest Chest activation. If you want to develop your side-chest muscles for a particular sport, choose exercises that develop absolute strength or strength endurance, according to the needs of the sport. Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle, tone your chest and lose those man boobs. Cellulite - How To Get Rid Of It. The 4 best chest exercises for beginners. It sounds easy, but we promise you, it’s anything but. In this article, we will highlight the best chest exercises for women that are designed to give your bust a lift and achieve a firm and full chest. 2 Exercises For the Best Chest Workouts Possible. These exercises target your upper, middle or lower chest muscles and therefore result in a firmer bust. Beginner Bodyweight Chest Exercises. Lie on your back on an exercise ball with your knees bent and feet flat on the floor. The aim will be to condition your chest to be strong, but not bulky to the point where it restricts or slows down the movement in your arms. Hold the bar in a reverse grip, bending your knees between your arms. To continue with your YouTube experience, please fill out the form below. The Dip Start by holding yourself at arm's length above the bars of the dip station. Find and save ideas about Chest workouts on Pinterest. So with all this in mind, in the following article we have outlined the best 7 exercises for an explosive chest - allowing you to maximize your chest development quickly and efficiently. To make sure you work all the chest muscles, include a mix of motions in your chest workout routine: Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press. Sure, most women would love to have strong and thin thighs, firm buttocks, and fat-free flat belly. 10 Best Chest Workout for Men - Chest Workout Routine for Mass and Strength. After the stretch/flex, you can rest up to 45 seconds. In the video above, fitness coach Max Tapper demonstrates the proper form. Decline press is a great exercise for building a firm lower chest. 5 day workout routine building-muscle101. If you’re following a plan with days allocated to cardio training, you can swap in one of these workouts. CrossFit bodyweight workouts. In addition to looking strong and sexy, a well-developed chest helps men in powerlifting exercises such as bench press, deadlifts and squats. Olympia titles 4 times (2006, 2007, 2009, 2010) till now. Thursday is legs only. The right form for Chest Dips. 6 Awesome Chest And Back Exercises For Women Aug 12, 2016 Working the chest and back is usually a main concern for men at the gym, but it's absolutely essential for women, too. None of it’s worked. Monday is for chest workout, this is our routine in gym. Many people have also reported that there is great build quality to this product and that it is very sturdy and strong, so if you have a few wild kids that are great at jumping on and trashing your home gym equipment – don’t worry ‘cos they’ll never trash this indestructible beast. Variation: Grab handles with neutral grip. SUPERSET 1. As I approached the end of the workout my pectorals were on fire. Half-Kneeling Chest Press. Bicep tricep day my visual workout created at workoutlabs com click through to customize and as a free pdf customworkout biceps and triceps workoutlabs fit the secret. Add these workouts into your training routine if you want to build a bigger, stronger and more muscular chest. Equipment Used: KB Powerbands. In addition to looking strong and sexy, a well-developed chest helps men in powerlifting exercises such as bench press, deadlifts and squats. Not only our gym monday is the national chest workout day. (B) Slowly straighten your arm, pause, then return to the start position. Chest Workouts. Free shipping and free returns on eligible items. Lie on your back on an exercise ball with your knees bent and feet flat on the floor. WORKOUTS The Ultimate Finisher for Bigger Biceps. Before deciding on a routine to follow, do yourself a favor and assess your strengths and weaknesses. com Exercise Database lists at least 84, but you probably don't want to spend a Monday afternoon—or several Mondays—trying them all. The Iron Chest Master is designed with Arc Movement technology to fully develop a more muscular and chiseled upper body! When you use this machine with targeted workouts, you will maximize your results and your time spent working out giving you the ultimate chest development workout. Additional Chest Training Tip. Engage your abs and bring your knees to your chest, then slowly lower them until your legs are extended once again. Chest workouts for men are the best exercises to develop strength and muscle mass on the chest or pectorals. Do 3 sets of each exercise. com Exercise Database lists at least 84, but you probably don't want to spend a Monday afternoon—or several Mondays—trying them all. Skullcrushers. Bodyweight workouts under 10 minutes. Kettlebell Military Press. Essentially, a superset is where. Increase size and strength with this one-arm move. Even Canada. For Workout B, you will work quadriceps, hamstrings, and calves. Beginner Chest Workouts | The Best Exercises for your Upper and Lower Chest Chest activation. Best Gym Workout Routine for Men over 50 If you’re a man over 50 who wants to rediscover the physique and performance of your youth, this is the best gym workout routine for you. Dexter Jackson is an American IFBB professional bodybuilder and the 2008 Mr. What you're about to learn is unlike any other chest and triceps you've probably heard of before. This chest workout routine should deliver muscle gains in the shortest possible time as long as the exercises are performed correctly and is backed up with good nutrition. WORKOUTS The Ultimate Finisher for Bigger Biceps. There’s been a shift over the last few years. Your palms should be facing forward (away from your face). This kind of exercise requires your body to work harder and get more activity. From bodyweight-only routines to workouts with weights, your first WOD doesn't have to be scary. Advanced Workout Routine For Men. This routine will really separate the men from the boys. Remember that a big chest won't happen overnight, so bring patience and determination to your chest workouts. 5 Pillars to Follow to Stay Fit for Life. So with all this in mind, in the following article we have outlined the best 7 exercises for an explosive chest – allowing you to maximize your chest development quickly and efficiently. Build Your Workout!. Resisted Pushups, Flys, Presses, do them all with Linear Progressive Resistance. The fitness programs are organized by the main equipment they use and for each you should find about 10-15 workout routines, some targeting different parts of your body and others chasing specific objectives. Posted on June 03, 2013, 17:25 GMT. You won’t find any fancy spider man push-ups here. Barbell Bench Press. Are you looking for chest workouts that will really add some quality muscle mass to your pecs? Well, you're at the right place because we have created a list of great workout routines that will really have your pecs screaming! Follow these chest workouts below and start developing your chest muscles to the max! Beginner Chest Workouts. This will be your starting position. The following HIIT workouts are a collection of routines that we’ve produced over the years. The best abs exercises and workouts for women to lose belly fat and get a flat tummy. “Jeff, with all of your incredible workouts, which one do YOU DO specifically?” So I decided to answer that question by actually filming the workout I did last night! I always say… If you’re going to talk the talk, you better be willing and able to walk the walk. Push-up Rollout With. Lower Chest Workouts for Definition At Home. Many people when working out the chest do not properly target all the areas of the chest, instead they stick with the traditional flat bench press. " It may be caused by weight gain or other factors. The Best Dumbbell Exercises. The change in posture after one workouts with dumbbells is for everyone to see. Arm Muscle Anatomy. The 50 Best Workout Songs. The people in the "pectus excavatum before and after exercise" section in this article, improved their appearance following this routine. Follow this Dumbbell chest workout routine just for four weeks, and I bet you’ll add as much as another quarter-inch to your chest. Sit on a bench inclined between 15-30 degrees. It also increases the upper chest for mass and strength. The shirt opened wide, revealing a man s white chest. With that said, it's important to try out different routines to see which suit you best, so here is one that I have been using recently for you to try out. General Tips for an Explosive Chest-Try to mix up the rep range for chest exercises, sometimes you can do low reps and heavy weights for exercises such as bench press. Below are a couple of different workout options for Chest, Shoulders and triceps, designed for beginners. Not barbells, not cables, not bodyweight and not any pushup gimmick machin. If you can’t tell from the workouts listed, the P90X chest and back workout is an intense one. This, however, does not typically help remove excess gland tissue. Dumbbell Pullover. For the handstand walk, kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. The workout consists of 5 rounds, each with strength training, ab moves and cardio. Essentially, a superset is where. The exercises that we have discussed above are the most common ones for the arms and shoulders. Combine your chest and leg workouts to save yourself some time without sacrificing a workout for either part of your body. Resisted Pushups, Flys, Presses, do them all with Linear Progressive Resistance. Get The Best Chest Workouts Here! Popular workout programs that help you shape your chest. If you're fairly new to the iron game and are looking to dumbbells to build your chest, start with this simple, two-move workout. What is the secret to Build Big and Strong Chest? In this article you will discover the best Chest Exercises using free weights and Dumbbells that build a deep, well shaped chest. Flat Bench Dumbbell Press. Chest flyes are a perfect way to do that. The chest muscles are a muscle group that should not be neglected in any workout program. They’re a major deal, so don’t neglect them. The wife was so small that he would disappoint her if he didn t get back to the spot. Chest workouts for men are the best exercises to develop strength and muscle mass on the chest or pectorals. But what about your chest muscles? It's pretty easy to neglect this. Then, lie on your back with a dumbbell in each hand and bend your elbows at ninety degree angles with your palms facing forward. The bodybuilding workouts shown below will get you started on the right track. This chest workout routine is certain to be the best chest workout you've ever done. The Ultimate Smith Machine Workout Guide. So with all this in mind, in the following article we have outlined the best 7 exercises for an explosive chest – allowing you to maximize your chest development quickly and efficiently. If you look at the routines below, he focuses on hitting 8 exercises within each of his workouts throughout the week. A Beginner Arm and Chest Workout for Men Flat Dumbbell Fly. - Perfects Push ups. Rusin likes to begin any chest session with an exercise that warms up the shoulders and upper back. The following HIIT workouts are a collection of routines that we’ve produced over the years. Find and save ideas about Chest workout women on Pinterest. Step #1: Lay down. CrossFit bodyweight workouts. This home workout for teenagers is a great introductory teenage workout plan to start gaining muscle and gaining strength. Olympia Fitness secret work out video Dexter Jackson was born on born November 25, 1969 is a professional bodybuilder. So now, he's got big, full pecs and bowling ball deltoids…. This workout is for everyone, doesn’t matter if you are skinny, fat, weak, or the star of the wrestling team – I show you in this video how to do a workout appropriate for your ability level. The function of the pectoralis major is to bring the humerus across the chest. Do chest flyes. I've struggled with chest development for a long time. A mini- band attached to the bottom of our power rack (see the Bench Workout DVD) will add 40 pounds at the chest and 85 pounds at the lockout. If you look at the routines below, he focuses on hitting 8 exercises within each of his workouts throughout the week. But when is comes to building the chest, your typical chest day probably consists of a barbell bench press and then some other. A broken treadmill. In order to get a complete development of the upper chest, you have to do exercises at an incline. No worries, we’ve got you covered! #14: CHEST PRESS. Shop a wide selection of workout benches and weight benches at Amazon. It's movement lets you handle most all the weight during your entire range of motion. For the exercises, choose the kind to develop a strong chest. Below are three chest workouts you can do at home with dumbbells (and bodyweight). 10 Week No Gym Home Workout Plan. THE BEST 4 SUPERSETS FOR BIGGER CHEST The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. Knowing what workouts to do for each muscle group can be a bit overwhelming at first. These guys are used to working individual body parts and have their obligatory leg, chest, back and arm days. Ok, so the key to a powerful set of pecs is to develop a thick upper chest, which gives you that square-cut appearance with a vertical drop. Put your elbows a little bit wider than your shoulders.