Category Archives: Upper pectorals


PURPOSE OF EXERCISE: To work the inside of the middle and lower pectoral muscles. EXECUTION: (1) Using two floor-level pulleys, grasp a handle in each hand and bend forward, extending your arms out to either side. (2) Draw your hands toward each other, allow them to cross, and continue pulling until you feel your pectorals […]


PURPOSE OF EXERCISE: To build the mass of the upper pectorals. EXECUTION: These Flys are done like normal Dumbbell Flys, except you lie on an incline bench, with your head higher than your hips. (1) Lie on the bench with the dumbbells held straight overhead, palms facing each other. (2) Lower them out and down […]

Smith Machine Presses

PURPOSE OF EXERCISE: To work the pectoral muscles. One of the advantages of doing Presses on a machine is that the machine stays in a certain groove, precluding any need for spending energy on balance and coordination. This is especially beneficial for people rehabbing a shoulder injury. Also, using a machine, your workout partner can […]


PURPOSE OF EXERCISE: To develop the middle and upper pectoral muscles. You can vary the angle of the incline bench from almost flat to almost upright; the more upright the bench, the more you work the delts. EXECUTION: (1) Take a dumbbell in each hand and lie back on an incline bench. Clean the dumbbells […]


PURPOSE OF EXERCISE: To develop the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. Changing the angle of the movement so you are pressing at an incline tends to put extra stress on the upper chest muscles and make the deltoids work harder. But you will find you can’t […]