Home Workouts The Best Full Chest Workout: Upper, Lower and Middle Chest Exercises

The Best Full Chest Workout: Upper, Lower and Middle Chest Exercises

Posted by admin in Workouts Category. Reviewed and Updated: 8 May, 2018

Each woman will certainly agree with us that the ripped chest in a man is a sign of his strength and masculinity. In addition, a beautiful masculine chest attracts the looks of gentle sex. From the male point of view, ripped chest is the primary task, which is usually set before the start of the training process. Some men use steroids (such as Trenbolone, Anavar and testosterone enanthate) to get developed chest muscles faster, while many are naturals. Below we will tell you on how to develop all parts of the chest muscles, and how to workout properly. You will read about upper, lower and middle chest exercises, including puschups, bench presses, etc.

Middle Chest Workout – All You Need to Know

Surely you have already noticed that the pectoral muscles, having several conditional divisions: the upper, lower, middle, in fact, do not have any separate muscular heads over which you could work in isolation. However, training the chest, we, nevertheless, select individual exercises for the upper part, for the lower part, etc. If it had such an anatomical structure as, for example, the deltoid muscles, it was all simpler and more understandable. For example, there is an isolation shoulder training for each head, not to mention basic exercises. (Read more about shoulder workouts for mass).

Therefore, if someone tells you or shows something with the help of which you allegedly can work out the inner part of the pectoral muscle “in isolation” – do not believe it. Our words may be confirmed by any professional bodybuilder – there are no such exercises. In any training, where the muscles of the chest are somehow involved, they are working in full volume. But the angle of inclination when performing exercises, the width of the grip and the direction of your movement are the factors that determine on what their part will receive more workload. Therefore, as you probably already guessed, your training will consist, for the most part, of exercises that you know well. But we will correct these exercises to adapt them for specific part of the chest. And, by the way, most of them you can perfectly do at home without specialized equipment.

  • The first basic exercise, which should be done in order to pump the inner part of the pectoral muscles with a barbell, is a bench press. But the grip here should be extremely narrow. Given that the bar is a heavy equipment, and a narrow grip does not provide proper equilibrium, partner support will be needed here. However, do not expect much progress from such training: most of the load will lie on the triceps, and you yourself will feel it. Your chest will receive only part of the workload.
  • The second basic exercise in your middle chest workout is pullover. By the way, you can use a barbell and dumbbells while performing this exercise. Lie down on a bench, bend your knees and put them there. Your extra weight, whether it is a dumbbell, or a bar, should be on straight arms above your head. Slowly lower your hands behind your head: the bottom point is a single line with the body, if your flexibility allows, you can do it little lower. Do not jerk.

So, the basic exercises for the inner part of the chest are over (if you train chest at home, you can do push-ups). Let’s switch to the so-called isolation exercises, although it would be more correct to call them accented exercises. And the first thing here will be the best exercise that you can basically do in the gym, taking into account our goal. This is chest fly on a cable machine. This exercise is aimed at the mid of the chest. How to perform it? You gave a lot of options: standing, sitting, lying, using one or both arms. The main thing: try at the moment of maximum load, that is, at the lowest / highest point (depending on what type of exercise you do – sitting or standing), withstand a pause for a couple of seconds, thereby prolonging the peak workload. That’s the way to act if you want to act effectively! The second isolation exercise you should try for the mid of the chest is incline bench flys.

Lower Chest Workout Basics

Generally speaking, the lower part of the chest grows well is almost all people who are engaged in bodybuilding. It is important to know the fact that without the total mass of pectoral muscles, the lower part will not grow, and it does not make sense to train it separately. If you do not know how to train the lower pectoral muscles, here’s the answer – you should train the entire chest, rather than its individual zones. To do this, use exercises such as barbell bench press, dumbbell bench press, and barbell incline bench press, in your lower chest workout.

An important moment for training the mid of the chest is choosing the right exercises. For the mid of the chest, the reverse inclination of the bench is a good option. That is such an exercise like bench press should be performed laying down on the declined bench. The appropriate exercise is called decline barbell bench press. The angle of the bench declined should be about 30-45 degrees. In addition, you can alternate the barbell and dumbbells, performing decline dumbbell bench press. Another great exercise is push-ups on the parallel bars. They provide an excellent pumping the bottom of the chest and perfect cutting effect (read our article about steroids for cutting).

Upper Chest Workout Basics

Many amateur athletes and beginners can notice problems with the growth of the upper (outer) part of the pectoral muscle. This is due to the fact that many do not know about some features of this muscle. The whole point is that the top, bottom and middle of the chest have a different innervation and therefore they need to be trained separately using different exercises.

Traditionally, for the upper chest training, athletes use a barbell bench press on an inclined bench at an angle of 30-45 degrees, although this is not very effective, because, for example, doing bench press on a horizontal bench loads this part slightly less. At the same time, on an inclined bench, the work of the deltoid muscles significantly increases. However, there is a well-known version of bench press, which works exactly how you need. This is a bench press on a horizontal bench. But everything is not as simple as it seems. The main feature is the grip mode. For greater efficiency, it is necessary to use not the usual grip, but the reverse one. To complete the exercise, you will need a partner who will help lift the bar from the racks and put it back after the set. With this way of performing the presses, the upper part of the chest works efficiently. Its activity increases by more than thirty percent. The activity of the shoulder and other muscles remains virtually unchanged. It should also be noted that the weight for this exercise should be one-third less than your working weight with an ordinary bench press.

By the way, reverse-grip bench press exercise is actively used by people involved in powerlifting. But for some reason bodybuilders do not use it, although more effective exercise is difficult to come up with.

It goes without saying that one will not achieve maximum results doing bench press only. So you should add extra exercises in your upper chest workout. These can be mentioned bench presses, but with dumbbells, as well as bench flys.

The training program should be well-developed and varied. You can try the following routine (for beginners and amateurs):

  • Reverse-Grip Bench Press – 3 sets, 8-12 reps;
  • Ordinary-Grip Bench Press – 2 sets, 8-12 reps;
  • Inclined Dumbbell Bench Press – 3 sets, 8-12 reps;
  • Incline Bench Flys – 3 sets, 12-15 reps;

Workout routine for advanced users:

  • Incline Barbell Bench Press – 5-6 sets, 6-12 reps;
  • Inclined Dumbbell Bench Press– 5-6 sets, 6-12 reps;
  • Incline Cable Flye (20-30-degree angle) – 3-4 sets, 8-15 reps.

You can use BCAA to increase your workout performance.

Full Chest Workout Routine

The training of the chest pursues several goals, not only sets the tone for the entire training week on Mondays. It makes the underlying muscular arrays stronger, adds volume, thanks to which the entire top of the body looks much more impressive, and at the same time ensures that any T-shirt will sit as if under it you have knight’s armor.

Your workout routine for the chest muscles should not be too tricky. Perform the proposed program once a week for the next month and enjoy a generous harvest of results! Do not forget to take photos before you start the routine – you will want to see evidence of the effectiveness of your efforts when you complete this body transformation (you might be interested in steroid body transformation).

Let’s try the following full chest workout plan:

  • Butterfly, also known as Pec Deck, Pec Deck Fly Exercise. Rest between sets – 60 seconds. 3 sets of 20, 15, 10 repetitions.
  • Barbell Incline Bench Press Medium-Grip. Rest between sets – 120 seconds. 5 sets of 6-7 repetitions.
  • Dumbbell Bench Press. Rest between sets – 90 seconds. 3 sets of 10 repetitions.
  • Cable Crossover Incline Chest Fly. Rest between sets – 60 seconds. 3 sets of 12 repetitions.
  • Dips. Drop-Set. 3 sets to failure.

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