Manic Monday: Chest Day

Here’s how to work around the crowds on a Monday at the gym and still blast your upper pecs.

By Bill Geiger, MA

Since it’s the first day of the work week, it must be chest day at the gym, meaning the lines are already forming at the bench-press station. While the bench-first mentality has rightly earned the exercise the title of “king of chest moves,” it comes at the expense of the region just to its north: the upper pecs. Since the upper pecs are so commonly targeted after you’ve already completed your sets on the bench, meaning you’re already somewhat fatigued, it’s no wonder that for most guys, the upper chest lacks fullness. We’re going to rearrange your chest workout, at least for the next month, by focusing on the upper pecs so your new chest workout begins with incline moves.

This upper-chest-focused workout includes a pair of incline pressing moves; what’s imperative is that you use a lower bench angle with the dumbbells (on an adjustable bench) because the bench is typically fixed when doing barbell presses, and the goal here is to work the chest from several different angles to train it more fully. Given that dumbbells are slightly more difficult to control than a barbell, do that move first when you’re fresh. After the incline moves, finish with a machine press that targets the meaty middle area of your pecs.

While some routines include dedicated presses for the lower-chest region, here we’ve added a cable crossover, a single-joint move that better isolates the lower pec line. Finish off your routine with the dumbbell pullover, a great stretching exercise for the pecs that’s also a single-joint move.

There’s more to this upper-chest blaster than just the order of exercises; it’s arranged so that you progress from very heavy weights early in your training session, when your energy levels are high, to relatively lighter weights over the course of your workout to better enable you to finish off with a strong muscle pump. Working within the 6 to 12-rep range incorporates the best intensities for muscle building. And by the time you’re done, the guys on the bench press will still be waiting their turn.

Incline Dumbbell Press

Do this pressing move first because the dumbbells are more difficult to control and offer the longest range of motion.
Set the bench at a fairly low angle—no more than 30 degrees. Lie back squarely against the bench with your feet spread wide for balance. Position a pair of dumbbells with a palms-forward grip just outside your shoulders. In a smooth motion, press the weights up and together into a full arm extension without locking out your elbows. As you lower the weights, allow your chest to expand out as your shoulder blades retract.

Incline Barbell Press

You can typically use more weight when using the barbell, but a spotter may be necessary for unracking and racking the weight safely.
With your butt and shoulders firmly against the pad and feet spread wide for balance, grasp the bar well outside shoulder width, with your thumbs wrapped around the bar. Unrack the bar and hold it directly above you, arms fully extended. Lower the weight to a point high on your upper chest, controlling the downward motion and keeping a big chest. Smoothly reverse direction without bouncing the bar off your upper pecs into a full-arm extension, exhaling toward the top of the lift.

Dumbbell Pullover

By keeping your arms as straight as possible, greater emphasis is placed on the chest (as compared to the lats). One of the keys for the flat-bench pullover for the chest is maintaining a tight core while you lower your hips toward the floor to generate a good pec stretch.
Lie crosswise on a flat bench with your upper back supported on the bench and your feet wide and flat on the floor for balance. Grasp the dumbbell with your thumbs hooked around the bar, palms flat against the inner plate, and extend your arms overhead. Keeping your glutes down, lower the dumbbell in an arc behind your head (don’t allow it to touch the floor), maintaining a very slight bend in your elbows to protect your elbow joints. Contract your lats and pecs to power the weight back above you again without bending your arms. On the last rep, hold the weight above you for a long count of five to burn your inner pecs.

Chest Press Machine

As you fatigue, machines become a better choice; all you have to do is adjust for your body type, get in and push—no need to worry about balancing the weight.
Adjust the seat height so that the handles are around your mid-pec region (machines differ by manufacturer, so adjust as necessary). In the bottom position, the weights should not be touching down on the stack. Sit squarely against the bench, keeping your feet flat on the floor. In a forceful motion, press the handles into a full-arm extension; control the negative so that you don’t hit bottom between reps.

High-Pulley Cable Crossover

With the pulleys in the uppermost position, the focus is on the lower pecs; if you want to target the upper pecs, use a lower pulley position.
Grasp a D-handle attached to the upper pulley in each hand and take a split stance in the center of the apparatus. Lean slightly forward from the waist, positioning the handles in front of your upper chest, arms out to your sides and elbows locked in a slightly bent position. Your palms should be pointed forward and down. Contract your pecs to draw your hands forward and down to the midline of your body, maintaining the slightly bent elbow position throughout the move. Slowly open your arms out to the sides, resisting the pull of the weight stack.

Manic Monday Upper Chest Workout When the Gym Is Packed

Duration: 6 weeks
Add the following to your weekly routine

*Doesn’t include warm-up sets; do as many as you need, but don’t take warm-ups to muscle failure.
**On your working sets, choose a weight in which you can just complete the target rep.