It’s not a far fetched idea to think that most guys that head to the gym want to build their “upper” pecs. After all, all the big bodybuilding magazines talk about it and it’s all over fitness discussion forums. In reality, there isn’t such a thing as the “upper” chest but the point of this article isn’t anatomy. The fact remains, in any male that trains to look good and is dedicated that, the fastest chest growth will occur if you have a good upper chest workout. That’s how you can build your pecs.
In reality, it’s never what your not doing that causing your pecs not to grow. I know that may sound confusing but so many people are looking to magazines or internet sites daily to find out the latest training technique and in reality, no one is ever going to invent a new one. The truth of the matter is that there are training techniques that the masses don’t know, sure, but if you look hard enough you’ll find them.
Most upper body workouts are centered around a few pressing variations and few incline fly variations. While that’s all well and good for a newbie, the advanced lifter need to break through plateaus faster to accerlate muscle growth.
If you want to build a great set of pecs then try doubles. This system was one I first discovered for my arm training but it can be, and has been, applied to numerous different bodyparts with massive results.
How to do doubles effectivly
This upper chest technique is just the way that it sounds, you’re going to double your work of a particular exercise. First off, you may be asking “why”. Let me phrase this to you in a different way.
What helps you do better on a test? Is it studying the night before or studying the material multiple times leading up to the test?
Most people will obviously pick the second choice. More exposure to any stimulus in the weight room is better.
So you pick 1-2 exercises per session since it’s important to monitor your fatigue with this training method. So if we really want big pecs we will pick a incline dumbbell chest press and incline flyes.
Your upper chest workout would look like this
A1)Incline Dumbbell Chest Press-3 sets of 12 reps
A2) Cable Fly-3 sets of 12 reps
A3) Incline Dumbbell Chest Press-3 sets of 8 reps
Rest:60 seconds between each set
B1) Incline Dumbbell Fly-3 sets of 15 reps
B2) Smith Machine Incline Press-3 sets of 15 reps
B3) Incline Dumbbell Fly-3 sets of 15 reps
Rest:60 seconds between each set
So you’re just doubling up on 1-2 exercises in your upper chest workout. You do exercise 1 then exercise 2(it can be a different bodypart) then back to exercise 1 then rest.
Give doubles a try when you want to build your pecs and you won’t be sorry.
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{ 2 comments… read them below or add one }
How would an arm workout look like with doubles? Including triceps with biceps?
Nice routine. I did this one and am already noticing results.