When it comes to building a big muscular chest, there are 2 common problems that most guys run into, and they are:
1) Developing The Upper Chest.
2) One Side Of The Chest Is Bigger Than The Other.
So that’s why I’ve put together a specific chest workout video that will address both of these issues.
What we’re going to do in this workout is target exercises that work primarily the upper pecs.
So we’re going to do:
– Incline Dumbbell Bench Press
– Incline Dumbbell Flys
– Low Pulley Cable Crossover Flys
– Push Ups with the feet elevated
All of these exercises will place the workload on the upper pecs to help fill out and build muscle in the top of the chest.
In addition to that, because we are using dumbbells and cables for our chest exercises, each side of the chest will receive an equal workload. You see sometimes when you do barbell or machine exercises the stronger side can over compensate for the weaker side. However, when you do dumbbell exercises both sides are forced to perform the exact same amount of work and thus help create equal development over the long term.
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Click PLAY To Watch The Video Clip Below:
Note: if you can’t see the embedded video clip above,
just click the link below to watch it directly on YouTube:
Upper Chest Workout with Dumbbells <<--Click Here
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Give this upper chest workout with dumbbells and cables a try in your next chest training session. Then leave me a comment below letting me know how it works for you!
P.S.
If you would like to see more chest exercises, make sure to subscribe to my video channel at:
http://www.youtube.com/leemhayward
35 Comments
Jim
Love the vid! I only have one pulley…how can the chest crossover be done with one pulley? (instead of the dual pulleys you have in the vid)
Roger
Great workout!!
josian
hi lee:
i like this workout i have included in my chest workout!
thanks a lot it works for me!
i like the way you include the dumbbells because i like to use dumbbells
in my chest workout too!
and thanks for the sets and reps too!
your friend,
josian.
Charlie
Love this workout especially the low pulley crossovers and the elevated pushups keeps your chest pumped throughout the day.
james
other than the pushups this will end up being 9 working sets for the chest. is this enough volume? or should this be added in for a short time only for upper chest help.. i normally do 4 sets of incline bench, 4 sets of flat bench, 4 sets of dumbell flat bench, 4 sets of seated cable fly’s..i sometimes finish out with dips to failure. my 16 working sets vs your 9 working sets. am i doing it wrong? thx
leehayward
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Get yourself a set of Heavy Duty Rubber Fitness Bands from http://www.bodylasticbands.com these are adjustable tension bands and you can use them for replacing all cable exercises.
leehayward
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Rather then worrying about numbers of sets, look at your actual progress. If you are making size and strength gains doing your current chest workout, then keep doing it. But if you are not making the gains you feel you should be, then try something else.
Abe Bishop
What can I do to help develop my lower inner chest? It seems to lag behind and most exercises seem to work other parts of the chest.
mike
learned a new variation of the cable pull. Keep your elbows straight “not flexed” and you get a greater squeeze at the shorten peck position . great overall workout-
Alfonzo Hollis
Hey this chest workout is great I must do this workout for now on especially if I want to get my chest bigger for the summer.
Nima N Lama
hey lee,
nice video and am planning to give it a shot, but it would be really helpful if you could explain why stretching workouts are important if our goal is to gain muscle size.
thanks
Nima N Lama
bob g
Lee – Good workout –
I have started using the DB press the way you are doing an really can tell the difference.
Thanks.
ahsan
hey lee, how to get rid of fat from chest t looks embaracing.
Chalky
Great video easy to follow
Dave
Hey Lee, great video!
Just a quick question, when would you use this workout? Would you substitute it in instead of your normal chest day or would you do it as well as your normal chest day to further stimulate your upper chest?
Shaj
I have a question and it dont conern this paticular post
If you workout your abs and then later in the future you stop working them ofcourse you would loose your abs BUT would u gain Flabby stomach ???? hope you know what i am trying to say ..
advice would be appreciated .
Thanks
Harold
Hey Lee. Great chest work out. I am going back to the gym tomorrow and it is on my list of to do things. While still at it please advise where I can acquire a set of wrist straps like the ones you are wearing in this video. Much appreciated. I leave in Botswana, Southern Africa and I have been following you for about 2 years now.
Kamil
Hi Lee, Good work…
Well please upload a video for lower chest..
My arms ,shoulders are good but my chest is not good ..i feel shame to take off my shirt..you know what i mean..
Thanks coach
josian
hi lee i have two question for you:
1-what happen if i can not do 100 reps for the elevate feet push ups,
i can do 5 sets of 15 reps for the other exercises but i can not do 100 reps
of “elevate feet push ups” any advice for that?
2-oh! and one more thing is it okay to do just the incline bench press, incline flyes
and the elevate feet push ups with out the “low cable pulley cross over flyes” exercises?
i don’t have a low cable pulley for the “low cable cross over flyes” exercises!
i’ll be appreciated for your advice!
please give me some advice for those two questions!
thank you!
your friend,
josian.
leehayward
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Do cable cross overs from the high pulley cable. You can also use the pec deck machine to target the inner chest as well.
leehayward
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Check out this article about stretching:
http://www.leehayward.com/stretch_exercise.htm
leehayward
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You lose fat from the chest the same way you lose fat from anywhere… Diet and cardio. I’ve got a good fat loss system you should try at: http://www.leehayward.com/dvd/xfatloss.htm
leehayward
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This is an entire chest workout here. So you would do this in place of your “normal” chest workout.
leehayward
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If you eat more calories then your burn, especially if you eat “junk food” calories you’ll gain bodyfat and thus a flabby stomach. But doing abdominal training and stopping will not directly cause you to gain flab.
leehayward
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These are Inzer Wrist Wraps. I ordered them right from Inzer directly.
leehayward
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To work the lower chest just do the opposite of this workout:
Use a decline bench instead of an incline bench, do your cable cross overs from the high pulley, and do your push ups flat on the floor.
leehayward
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Just do 4 sets of as many push ups as you can do. Eventually you’ll build up to getting more reps. In place of the cable cross overs, you should get a set of Heavy Duty Rubber Fitness Bands from http://www.BodyLasticBands.com these are adjustable tension bands that you can use in place of cable exercises.
Frankie
Jim,
How about doing one side at a time? Sometimes I work out one side at a time with other exercises or machines to get equal loads on each side, to prevent one side from getting stronger than the other. You can work out alternating sides with one pulley. Actually helps strengthen your core too, as your core muscles will be needed more to keep your body in the right posture/configuration, compared to when you do both sides at the same time.
Habib
Hey Lee,
great workout. love the vid. its really useful
thx
Jerome Desilets
would you recommend super setting these exercises with back when time in gym is short?
RAJ SINGH
hi lee i am sugar present but i am continua workout in gym 2 to 3 hour please Gide me workout sedulous & fast gen my mussels & please Gide i can take any supplement or diet please reply me i am waiting for your reply
Nielsen
Hi Lee
Great video.
When are you gonna do more live shows? They were awesome.
Ever since I watched it the first time, I’ve had so many questions I wanted to ask you
leehayward
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You could use super sets to save time. That’s fine.
leehayward
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I’m in the process of updating my website. But the live shows should be back up and running within the next week or two.
Bill
Hey Lee great video,
I don’t really enjoy doing hundreds of reps because my body can’t take that. I’m a great believer in building both the bone structure and muscles, rather than just the muscles: So I use heavy weights in the flat bench dumbbell press and do 5 sets of 4 reps every day. Do you think it’s possible to build a large ribcage?