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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 gym...
NaturalSize Upper Pecs Workout
|
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 |
|
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|
|
|
| Machine presses |
1 |
|
6-8 |
|
Followed by 3-4 forced reps |
|
|
|
|
1 |
|
6-8 |
|
Followed by two drop sets, 6-8 reps |
|
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|
|
|
| Incline dumbell presses |
2 |
|
6-8 |
|
Each set is followed by two drop sets, 6-8
reps |
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|
| Cable crossovers* |
1 |
|
15-20 |
|
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| *When
performing cable crossovers, reduce incline dumbbell
presses by one set. |
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