This workout focuses on building a balanced and aesthetic physique by targeting the chest and shoulders. We’ll incorporate exercises that emphasize both strength and hypertrophy, with tips for maximizing muscle activation and achieving optimal results.
Patrick McKinnis, a natural pro, shares his insights on chest development. He emphasizes increasing bench press frequency, incorporating both heavy and lighter sessions depending on how his body feels. He also notes the importance of adjusting grip width to find what best activates the pecs. He found a wider grip, with his middle finger on the knurling, increased both activation and strength. This allowed him to increase his bench press from 315 for 4 reps to 315 for 6 reps.
Next, we move to the incline dumbbell press, a key exercise for upper chest development and shoulder engagement. The focus is on bringing the elbows closer to the midline of the body during the press, almost like performing a fly motion. This cue helps to better isolate the target muscles and ensures proper form.
The cable fly is another essential exercise for chest development. Using a pronated grip and stepping forward slightly maintains tension on the pecs throughout the movement. Focusing on flying across the chest, aligned with the chest fibers, further enhances muscle activation.
We then transition to shoulder exercises, beginning with dumbbell lateral raises, arguably the best exercise for developing shoulder width. The key is to think about driving out with the back of the palm rather than just lifting the weight, minimizing shrugging and maximizing side delt engagement.
Reverse pec deck is crucial for balancing out the pressing motions and promoting good posture. Focusing on rear delt development helps counteract the forward posture that can result from excessive chest and front delt work. Maintaining a balance between chest exercises and rear delt work is important for overall physique symmetry.
A study showed that bodybuilders often have significantly more hypertrophy in their front delts compared to their side and rear delts. This highlights the importance of incorporating rear delt exercises, especially if following a chest-focused program, to maintain balanced shoulder development. Aiming for a 1:1 ratio between chest and rear delt exercises is a good starting point for maintaining postural support and avoiding muscle imbalances. This balance doesn’t have to be achieved within a single workout but rather distributed throughout the week.
