Upper
Chest Routine
Lee
Haney had the best chest in bodybuilding, or for
that matter in the history of bodybuilding.
He had a fully developed upper chest. Over
85% of all bodybuilders today have a weak
upper chest. When a bodybuilder weighing
over 230 pounds, and is standing in a lineup,
this chest weakness becomes rather noticeable.
Someone that size has very heavy lower pecs, and
when relaxing his posture, his chest starts to
hang because of gravity. This weakness
makes the whole chest look bad.
It's
a good idea to emphasize on the upper chest when
bombing your pecs. Many bodybuilders
rarely perform exercises specifically for other
parts of the chest. Also, other gym rats
think that the lower, and outer area of the
chest is stimulated with flat dumbell presses,
and flat machine presses.
Enough
talk! Let's hit the upper..
Muscularonline's
Upper Chest Blast
|
Exercises
|
Sets |
|
Reps
per set |
Explanation |
|
|
|
|
| Incline
dumbell flyes |
3 |
|
10-15
|
|
Warm-up
sets |
|
|
|
|
|
|
1 |
|
6-8
|
|
Followed
by 3-4 forced reps |
|
|
|
|
1 |
|
6-8
|
|
Followed
by two drop sets, 6-8 reps |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Machine
presses |
1 |
|
6-8
|
|
Followed
by 3-4 forced reps |
|
|
|
|
1 |
|
6-8
|
|
Followed
by two drop sets, 6-8 reps |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Incline
dumbell presses |
2 |
|
6-8
|
|
Each
set is followed by two drop sets, 6-8 reps |
|
|
|
|
|
|
|
|
|
|
|
|
| Cable
crossovers* |
1 |
|
15-20
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| *When
performing cable crossovers, reduce
incline dumbbell presses by one set. |
|
|
