Exercises For A Square Chest

Exercises For A Square Chest

The pectoralis major is the main chest muscle. It extends from the clavicle to the top of the abdominal wall and from side to side through your shoulders. When working the pectorals you can focus on three regions: upper, middle and lower. The tendency in a chest workout consists of exaggerating the bench press, overworking the middle and lower part of the pectorals and setting aside the upper pectorals. By performing exercises that build the upper part of the chest, you can square the chest. Do five to 10 minutes of light cardio, as well as change arms to warm up and relax the chest muscles before performing resistance exercises for the upper pectorals.

Working the upper pectorals

To achieve a square chest with a vertical fall, build the thickness of your upper pectorals by performing bench presses and openings (flyes) on a sloping surface at 30 to 45 degrees. You can also vary the grip to focus the pressure on the upper pectorals. For example, use a supinated or overlapped grip when doing barbell exercises. If you are using dumbbells, use a neutral grip with your palms facing each other. Another exercise that goes to the upper pectorals is a crossover with cable, made with the cables connected to the low pulleys. The pulling line goes from less to more as you pull the cables up and towards the front of your chest.

Inclined Press and Openings

To perform a dumbbell press that develops your upper pectorals, lie down on a bench tilted at 45 degrees. Take two dumbbells with your arms extended in front of your chest and your hands shoulder width apart. Bend your knees and place your feet flat on the floor, keeping your back against the bench. Inhale and lower the weights towards the center of your chest, bending the elbows. Point the elbows down, allowing them to widen in the descent. Gently touch your chest with the dumbbells, exhale and lift the weights upwards. Hold the position for a second and then repeat. Assume the same position when making openings, but lower the weights in a wide semicircular movement until your arms and hands are aligned with the ears. For each exercise, perform 10 to 12 repetitions.

Form versus Size

While you can sculpt your chest in a square shape by developing your upper and outer pecs, you can refine the shape by working on the inner pecs. Well-built inner pectorals can help you separate the right and left pectorals so that your chest is not a round, thick muscle mass. Crossing exercises and openings will develop your inner pectorals, especially if you maintain the correct position.The moment your hands come together, squeeze the chest muscles to get a more intense contraction.

Symmetry

When exercising with dumbbells, use a balanced grip by holding them in the middle. Also, make sure that the dumbbells reflect each other in terms of weight and position. For example, if you start an incline press with dumbbells and the weights are unequal, the weight will follow the different movements or trajectories that lead to imbalances in the development of your chest. To achieve a square shape, the development of the right and left pectorals require symmetry.

Video Tutorial: Lower Pec Punishing Exercise (NO MORE SAGGY CHEST!).

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