My chest muscles are on fire, oh my days.
Yeah, hi guys.
For my workout split, I usually run a three-day routine. Mostly because of work and time constraints, but I definitely want to increase that and add more sessions soon. Tuesdays are usually my upper-body day, Thursdays are lower-body, and Saturdays are a combo.
Three days ago was upper-body day, and one muscle group I’ve been focusing on a lot more recently is my pectoralis, simply put, my chest muscles. I think they look a bit underdeveloped compared to my legs, shoulders, etc., so I’ve tried to give them extra attention. So last Tuesday, I decided to really do that, and my chest has been on fire since. I literally just have to touch any part of it and it feels sore.
So, I’ll walk you guys through what seemed to be the ultimate chest day; mine at least.
I started off with incline press. This hits the upper part of your chest and helps build that full, rounded look. Mine is a bit saggy and bigger at the bottom, so I do a lot of incline work, and I go heavy, up to 70kg. This also preps my chest for more work. I used a barbell for this session, but I usually recommend dumbbells for a deeper stretch at the bottom.
This targets the mid and lower part of the chest. Here, I attempted my PR, the holy grail of bench pressing: 100kg. But I think my spotter was more enthusiastic than I was, lol. He definitely helped too much.
I did lighter weights before this attempt, though, which helped warm up and hit all the necessary parts of my chest.
I did this as my third exercise, but I highly recommend making it your fourth because of the amount of tension and fatigue it puts on your chest. I used a pair of 10kg dumbbells, palms facing each other, on an inclined bench to target the upper chest. The trick here is to get a really deep stretch at the bottom, keep your elbows slightly bent, and get a strong squeeze at the top.
Another key thing is mind–muscle connection: focus on both the eccentric (lowering) and concentric (lifting) parts of the movement.
I finished off with chest dips. This is a great upper-body exercise that targets your chest, triceps, and even your shoulders, depending on your angle. I used a set of parallel bars, leaned forward, lowered my body by bending my elbows until my upper arms were at least parallel to the floor, and then pushed back up.
The trick is to lean forward and flare your elbows slightly to emphasize the chest. An upright torso shifts more focus to the triceps. Leaning forward helps you get that deep stretch as you descend.
As I write this, my chest is still sore as hell. It kinda feels good, but I think my session was a bit too focused on stretch-based movements, which can be overkill, but honestly, I liked it.
Anyway, this was a prime chest day for me.
How are your own chest days like? Let me know if you have any questions in the comments.
Till next time. cheers.
▶️ 3Speak
