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Blow Your Pecs Up With These 4 Underrated Chest Exercises

First if you came here you are in the right place! Upper chest is the key for getting a square even chest, why?

Because the upper chest is a tenacious little muscle that for most people just refuses to grow. I was so close to give up but I am a tenacious little monkey myself and I didn’t give up on building a nice massive chest that starts from my neck.

There are a lot of trainers and forum advisers that will tell you that this is genetic and there is nothing to do if you don’t have the right genes, well they are WRONG!

Everyone could do it but it’s not easy as if you were gifted with incredible genes. Don’t forget that some people can’t grow their back, shoulders and even legs. And if you have those or most of those muscles fully developed you need to put more effort and focus on your chest and to be specific your upper chest!

 They’re great basics, but the time has come to add something fresh to your dead routine. Speed up your pecs development with these underrated chest exercises.

1. Pullover

To perform the dumbbell version, lie on a flat bench with your knees bent and feet planted firmly on the floor. Grab one end of a dumbbell with both hands. With arms fully extended and overlapped fingers, bring the dumbbell over your chest, then start lowering it in an overhead arc until you feel a good stretch in your pecs. Squeeze them hard to bring the weight back up. Repeat

2. Cable Cross-Overs - They move the pecs through a large range of motion, without the stress that traditional flies can often cause.

Land-Mine Presses and Flies - This is a closed chain movement, unlike a bench press or fly, like the cable variation. This allows the body to move through a full range of motion while requiring stabilization of the trunk, hips and shoulders. They also tax the upper portion of the pecs, which are generally weaker by relation to the lower or mid pectoralis.

3. One-arm fly

One-arm flyes will provide symmetrical chest development and correct any existing imbalances. Lie down on a flat bench, grab one weight with your right hand, and grasp the edge of the bench with the left hand to support stability. Extend your right hand toward the ceiling and start lowering the weight in an arc out to the side, maintaining a slight bend in the elbow. Contract your pecs to return to the original position, switch arms and repeat.

4. Dumbbell decline press

Hit your lower pecs with the dumbbell decline press to ensure massive overall growth in the chest area. Lie down on a decline bench, grab a pair of dumbbells and extend your arms toward the ceiling. Start lowering the weights until they’re just outside your lower pecs, then press them back up explosively.

For a fuller, thicker chest, make sure to include these four exercises into your regular chest workout. You have nothing to lose and so much to gain, so don’t be reluctant to change – try to experiment, learn and search for better ways to target your chest until you achieve the desired results or perhaps even more!