Following a recent Athlean-X video outlining the best exercises to perform for an aesthetically pleasing physique, Jeff Cavaliere C.S.C.S. has just shared the three best moves to include in your chest day workout for defined pecs.
The first exercise is the incline bench press, which Cavaliere recommends doing at an incline of 30 degrees to get that chest involvement. “I like the dumbbell version of this,” he says. “I don’t necessarily want to be limited in the amount of adduction I can get. Even though I get just a little bit of extra adduction with the dumbbells, it’s enough to give me a better contraction, and aesthetically, contraction is going to be key when it comes to developing the muscle.”
Next up is the high to low crossover, which utilizes what’s known as D2 flexion. “Strength is not the focus, but you’re going to get a better overall contraction by going with the D2 pattern, and it’s going to give you better overall development of the chest to complement the upper chest.”
The third move is a dumbbell pullover. This is a popular chest-building move among bodybuilders, Cavaliere explains, but it all hinges on form. “The first thing you want to do is make sure you’re not flaring our elbows out,” he says. “As soon as you flare the elbows, you’re pre-loading this exercise to work for the lats. We can turn this into a chest exercise by straightening those arms out.” He adds that this arm positioning enables more adduction in the upper arm in correlation to the torso.
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