For this crazy chest workout, it is mostly a free weight workout that will result in a crazy pump and a great workout. The main focus for this chest workout is the upper chest. This a major part when developing your chest because this is the thing that makes your chest look very big. All of these exercises will hit the upper chest also known as the upper shelf.
Exercise #1- Bench press4x12. Bench press is the most universal exercise for your chest. It hits almost every part of your chest. You want to have very good form so you don’t get injured. You want hands about shoulder width part and wrist straight. When going down feel a good stretch in your chest and when you push up squeeze your chest
Exercise #2- Dumbbell chest flies4x12. Dum bell flies are a really good exercise to build your chest because it really breaks down the muscle tissue when done correctly. Lay flat on a bench with two dumbbells and hold them straight up in front of you. Then slowly let each arm separate down to each side and wit straight arms bring them back together. This should really stretch the chest and create a good burn.
Exercise #3- Incline Bench press4x12. Incline bench press is a variation of a normal bench press because the seat is slightly tilted upward. This tilt creates more focus on activating your upper chest. The form of this is very similar to that of a normal bench press but you are activating a lot more upper chest.
Exercise #4- Plate press4x12. Plate press really activates your upper chest. You grab a plate, any weight that you can handle and with both hands press against it as hard aas possible and bring in towards your chest then push it out in front of yourself. It may look easy but it really burns and really makes the blood flow.
Exercise #5- Cable press4x12. Cables put a lot more tension directly on the chest. This exercise really helps promote good growth to your chest. The cable machine must have to attachments with single handles on them at medium height. You want your elbows to out to your side at a ninety degree angle. When your press you really want to squeeze and force more blood into the muscle resulting in a good pump.
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