Monday, August 23, 2010

Build the upper pec

If your upper pec region ( aka...clavicular head ) is lagging behind the rest of your chest then listen up! Now it is true that you cannot truly just isolate one specific spot on your chest but you can do certain exercises to help emphasize one area more than others. Most people don't do enough incline work on their chest and therefore never really develop to their whole potential. If you want to really finish and round out your chest then you must develop the upper pec. If you have shoulder issues than this routine isn't for you.

A) Barbell incline bench press- chose a weight that is heavy

3 sets of 5-6 reps

* Rest 90 seconds between sets

**** After you finish your third set of 5-6 reps immediately strip about half the weight off the bar and then rep out as many reps as possible. You should aim for 15 and up.

B) Dumbbell incline bench press- chose a medium weight here. Remember you might want to go lighter than normal after the first exercise we did.

5 sets of 10-12 reps

* Rest only 60 seconds between sets!

C) Dumbbell incline flys- 1 set of 15 reps
D) Decline pushups ( elevate your feet )-1 set of 15 reps

* Rest 90 seconds- 2 minutes and repeat 2 more times.

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