Put Your Best Chest Forward
Get an effective, time-efficient chest workout in just three moves!
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This three-move routine is everything you are looking for in a workout — effective, time efficient and, well, effective! Need we say more?
Think that your weekly set of push-ups is all you need to increase your pectoral strength and tone? Think again. Working your chest from multiple angles and incorporating isolation moves (exercises that solicit one joint) as well as compound moves (you guessed it – those that involve multiple joints) is important for optimal functionality. Try this three-move routine today, and be on your way to stronger pecs in just three weeks!
What you’ll need: a cable machine, an incline bench, a barbell and two dumbbells
What to do: three sets of 12 to 15 reps per move
When to do it: twice per week on nonconsecutive days
Cable Crossover
Target Muscles: pectoralis major (sternal aspect)
Set Up: Stand in the middle of a cable machine with two handles attached to the high pulley on either side. Stagger your legs and grab one handle in each hand as shown [A].
Action: Maintaining a small bend in your elbows, bring your arms together in front of your chest, crossing one hand overtop of the other. Contract your pecs as you hold for one count, then slowly return to the starting position [B].
Incline Bench Press
Target Muscles: pectoralis major (clavicular aspect)
Set Up: Position yourself on an incline bench set to a 35-degree angle. Grab the barbell on the rack above you with a slightly wider than shoulder-width grip. Lift and lower it toward your chest until it is an inch or two from your body [A].
Action: Extend your arms to raise the bar above your body until your arms are straight but unlocked. Hold for one count, then slowly lower back to the start. When your set is done, return the bar to the rack [B].
Incline Chest Flye
Target Muscles: pectoralis major (clavicular aspect)
Set Up: Sit on an incline bench adjusted to about 35 degrees. Extend your arms, keeping a slight bend in the elbows, so they are aligned with your shoulders [A].
Action: Hinge from your shoulders to bring the dumbbells together above your chest. Hold for one count, then lower back to the start [B].
Have room for more? Immediately after your flyes, drop to the floor and perform as many push-ups as you can do (keeping your hands wider than your shoulders) to really exhaust your resilient chest muscles.