Image Via BodyBuilding.Com
I think no matter how confident you are with your body, there's always room for improvement when it comes to proper health and fitness. I mean, I don't know about you guys, but the older I get the more I notice certain areas of my physique slipping — back, quads, abs, arms, and of course, chest! You know, for a whole gender without mammary glands we spend an awful lot of time worrying about your pecs — I'm sorry, but who in the hell wants to deal with dreaded man-boobs?!
That's why it's important to rely on the proper channels in order to learn how to better your body and feel comfortable in your own skin Hey, listen — If you're perfectly content with the dad bod you're rockin' all the more power to ya! But if you wanna make a change, keep watching and of course, reading.
Since some people do like to read every now again in 2017, we have some exercises listed below with lengthier explanations provided by BodyBuilder.Com — with a name like that, I think it's safe to say they know their shit, yeah?
Machine Decline Press
Besides doing a machine decline press straight on, you can sit sideways on the apparatus and press across your body one arm at a time, which delivers a completely different feel than when you sit straight-on.
One of the primary muscle actions of the pec major is transverse adduction—think cable flyes or pec-deck flyes to understand this action. By sitting in a sideways position, you can maximize your press with a pec-dominant horizontal adduction, effectively getting more from the movement.
Do free-weight exercises first in your chest workout because they require more effort and stabilizer muscles than machines. With that in mind, this could be the last multijoint exercise in your routine.
Incline Dumbbell Press
With an adjustable bench you can do a number of things you can't with a fixed bench.
Change the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.
This is an occasional first movement, but it can easily go anywhere from first to third in your routine. Keep in mind, though, that the later you do this movement, the less weight you'll likely be able to push.
Incline Dumbbell Pull-Over
The incline version puts your chest fibers under tension for a longer range of motion! Just sit back against a bench inclined to about 45 degrees and make sure the dumbbell clears the top. Make sure you keep this a single-joint movement; don't bend or extend at the elbows.
Do pull-overs at the very end of your workout for sets of 12. On every set, hold the peak contraction of the last rep for a full five seconds.