Basic chest exercise movements for muscle mass and strength.
BENCH PRESS WITH SMITH MACHINE
Either a regular bench or a solo bench with a Smith Machine is good for working on your chest. It's just that adding variety and different types of exercises is a good thing. It keeps monotony away and it's a surprise to the muscles worked. Dumbbell presses are also another alternative.
4 sets of 12 to 15 repetitions.
INCLINE BENCH WITH SMITH MACHINE
Like I said before, a regular incline bench station or a solo bench inclined and using a Smith machine are good.
4 sets of 12-15 reps
INCLINE DUMBBELL PRESS
Ok so incline dumbbell presses after incline barbell presses for me are good cause I like to emphasize a lot on the upper chest. It's either the dumbbell press move or the dumbbell fly move.
3 sets of 10-12 repetitions
PEC FLYE MACHINE
On this one, make sure the seat is adjusted accordingly with your height. For example, I'm 6'2", so I'm going to lower the seat in order for my arms to be aligned with my shoulders, but in my case I keep it just a little lower than my shoulders because of an injury due to an accident. In other cases, keep your arms aligned with your shoulders. Squeeze the pecs. Perform controlled movements.
3 sets of 12-15 repetitions
CABLE CROSSOVER MACHINE
The final touch. Make sure to contract the muscle at the end of the movement. Bring it up slow and controlled.
3 sets of 12-15 repetitions
You can add weight and reduce the reps to the 8-10 range for mass and strength. If you want more definition go for the higher rep range. 12-15 is good. Get that muscle failure.
You're welcome.
Till next time,
