chest is the most eye-catching feature of an aesthetic physique
the chest muscle has a particular function bringing your arm across
in front of your body the muscle fibers are like lines across
the chest your job when you're training chest is
to shorten then lengthen those lines
chest fibers go from your shoulder to the middle of your rib cage
add resistance to this movement and you're going to build your chest
add different angles to the movement and you'll create a full
3d rounded chest here's a chest workout that will do just
that combining pressing movements both flat
and on the incline
plus flys and dips to really stretch out the fibers
and a superset to bring your workout to an intense finish
we're starting with a press flat bench barbell press
grip the bar just wider than your shoulders
shoulder blades together on the bench elbows out as you go down
stretching then shortening the pec fibers across your chest
now change the angle moving to an incline bench
putting extra effort on the fibers in the upper chest
for a full 3d look again stretch then shorten the muscle
at the bottom pause and really feel that stretch
at the top bring the dumbbells together and squeeze
keeping the muscle in tension in the shortened position
now a stretching movement cable flies seated for this one so you can focus
right in on the middle part of your chest
weight not too heavy the cable keeps constant tension
across the whole movement lock your arms with a slight bend in the
elbow moving only at the shoulder joint chest up shoulder blades back
feel the chest muscle contract as you bring the handles in front of you
squeeze keep control on the way back as your arms go out to your sides
stretch
now a bodyweight exercise - dips. lean forward to put the effort on your
chest as you go down
as you get to the bottom you'll feel an amazing stretch on those pec fibers
working them from a different angle after the flies
come up with control
finally finishing off with the super set
2 exercises to exhaust the muscle at the end of your workout
first it's a fly movement this time on the incline
to work that upper chest again arms locked
moving only at the shoulder joint deep stretch at the bottom
push up from the pec muscle bring the weights together
hold and squeeze keeping that intensity go straight
into a push-up an old-school exercise to work the whole
pec muscle this is a super set so short rest period
before you hit the flies again
then straight into push-ups on the last set go completely to failure
feel the blood pumping through the muscle
really hurt those pec fibers so they'll grow back stronger
so that's your perfect chest workout to help you build bigger pecs
fit media's expert trainers have developed a complete aesthetic chest
ebook with a 12-week plan for you to follow and build your chest
if you want to check it out we'll send you a free sample when you head
over to the fit media plus website