B I N A R A G A . I N F O

Powerful Pecs

Five moves that will build a stronger chest.


Vertical Bench-Press Machine I'd like to offer an exception to my earlier statement about high-tech machines: This piece of equipment can be an excellent chest developer, though it doesn't replace free-weight movements. The key here is hand and elbow position. Do it like this: Adjust the seat height so you grip the bar at low- to mid-chest level. Keep your back firmly against the vertical backpad. Throughout the movement, keep your elbows perpendicular to your body. Push the bar forward, almost to complete lockout, and really squeeze your pecs. As you lower the weight, elevate and push out your chest slightly.

Many machines offer slight variations in hand position. Try them all to see which feels best. Do controlled and nonstop reps. Finish off your set with 2-3 partial reps, moving the bar only a few inches. What a burn!

Weighted Dip Most gyms today have a set of dip bars either by themselves or attached to a chinning station. Yesterday's great gyms had a separate dipping station with long bars that went from wide to narrow. Talk about hitting your chest and triceps hard -- especially with a dumbbell strapped and hanging from your waist. This will really make those pecs grow. Do them like this: Be sure to warm up your elbows and shoulders before you start. A few light sets of presses and pressdowns will do the trick. Place your hands on the dip bars, facing inward. Keep your upper body upright and your triceps and elbows close to your upper body. Experiment with leg position: straight up and down or bent, with your feet crossed and behind you. Which feels better? Lower your body as far as possible for a good stretch, but don't go too far. Press back upward, making the triceps and chest do the work.

Decline Dumbbell Press Yet another great chest developer. If you're accustomed to doing this movement with a barbell, note that dumbbells offer a greater range of motion and allow a noticeably better contraction in your chest. Many bodybuilders do decline presses wrong, decreasing the range of motion by lowering the dumbbells to their lower chest rather than near the upper pecs. If you use heavy weights, have a spotter hand you the dumbbells once you get into position. Once there, here's the best way to do them: Don't squirm and move in an effort to get the weights up. Keep your body stationary and your head looking straight up. As you lower the weight, keep your elbows pointing straight down, not back. Allow the top of the dumbbells to come below the top of your chest. Forcefully push the weights back up in a wide arc, but don't let the dumbbells bang together at the top. Controlling the weight keeps constant tension on your pecs.

Flat/Incline-bench Cable Flye Flyes are great for shaping the chest; they're usually done with dumbbells. Cables are a terrific alternative because they give you a different feel and let you train at slightly differing angles -- even within the same set -- while minimizing shoulder stress and injury. Here's how to do them: Position a flat or incline bench between two low pulleys. (The incline version is pictured.) Grasp a stirrup handle in each hand, then lie down on the bench so that your lower chest is in line with the pulleys. Keep your palms up and, with a very slight bend in your elbows, bring the handles above your chest. To keep constant tension on your chest, don't let your hands touch. Slowly lower your arms until they're at chest level.

Close-hand Push-Up Here's an exercise you can even do at home because you don't need any special equipment. I'm sure you're familiar with push-ups, but by simply changing the angle, you work the pecs in different ways. Here's how: Use a flat bench or chair at least 18 inches high. Squat down in front of it and then put your feet up on the bench. Your hands and the front of your upper body will rest on the floor. Place your hands -- one on top of the other -- under your lower chest. Keeping your body perfectly rigid, press up until you can lock out your arms. Slowly lower yourself and repeat. Go to failure. To increase resistance, raise your feet even higher. If the movement is too difficult, use a lower bench. This is a fabulous finishing exercise and works especially well as the second exercise in a compound set.