If you are looking for an exercise routine to strengthen and define your upper body and that requires little time to complete, you have come to the right place. With this circuit type routine you will use compound or multi-joint exercises, ideal for increasing the size of the pectorals and some isolation movements that will complement your chest routine.
The best routine for chest
1. Dumbbell bench press
This exercise is basic and should be in any chest routine that claims to be effective. It is a very complete movement that will help increase muscle mass and define the chest; In addition, it is also ideal for increasing strength. Try not to touch the dumbbells when you reach the final part of the movement, this will create a constant tension in the muscle and promote its growth.
2. Incline Barbell Bench Press
This is one of the many variations of the bench press, which allows you to work your chest muscles at a different angle, more specifically the upper part. This is important as working all sides of the muscles encourages even muscle development and strengthening.
When you lower the bar make sure that it is slightly above your nipples but that it never touches or bounces off the chest. Similarly, when you push the bar up, never lock your joints.
3. Incline Bench Dumbbell Flys
Done correctly, flyes or openings can help you increase your chest size as well as help you achieve greater definition. To perform this movement, try to use only your shoulder joints and keep your arms still. Also pay attention never to lower the dumbbells beyond the line of your shoulders.
4. Pulley crossovers
This isolation exercise is the perfect ending to an effective chest routine for maximum definition. As it is an exercise that demands a lot of range of motion, leaving it for last when your muscles are already warmed up is ideal. Like the fly-ups, try to use your chest only and not overly engage your shoulders and biceps.
How to do the routine?
- Perform the exercises in the specified order. Repeat the circuit 2 times in total. If you finish the workout well, you could add another round, but we recommend working your core and 1-2 arm exercises.
- Rest 1 to 2 minutes between exercises, and 2 to 3 minutes between each round of the circuit. Try to keep breaks to a minimum to maintain intensity.
- Use a load that allows you to reach a range of 12 to 16 repetitions during the first round of the circuit and another load that allows you to perform between 6 and 10 repetitions in the second round.
- You must work looking for muscle failure: the last repetition must be difficult to perform, but you must be able to do it with the correct technique .
Conclution
This routine can be incorporated into any type of fitness program: volume, definition or maintenance. If you work your torso with this circuit 1 or 2 times a week, work hard on each set and each rep, and give your chest muscle groups the appropriate rest, you will see guaranteed results.
