Luego de hacer el calentamiento antes mencionado, en mi caso recomiendo, hacer tres series de flexiones o barras paralelas, antes de iniciar de lleno con el primer ejercicio, press en banco plano con barra, es nuestro primer ejercicio, aquí vamos a hacer 4 series de 12 repeticiones con el fin de ejercer la mayor tensión en los pectorales, tomaremos descansos de unos 50 segundos entre series.

This chest routine that we are going to perform today, is composed of 4 exercises, three of them with barbell and one with dumbbells, which are ideal for generating muscle fiber breakdown, which later we will have the opportunity to regenerate with the necessary rest and with the proper consumption of animal protein, and we are clear that before any routine that we do, we must always take into account the stretching and general warm-up, to avoid any injury, if we can add about 10 minutes of cardio would be ideal.

After doing the above mentioned warm up, in my case I recommend, do three sets of push-ups or parallel bars, before starting fully with the first exercise, flat bench press with bar, is our first exercise, here we will do 4 sets of 12 repetitions in order to exert the greatest tension in the pectorals, we will take breaks of about 50 seconds between sets.

The second exercise of the chest routine, is the bench press with inclined angle, with this movement we seek to effectively work the upper part of the pectorals, the idea is to go down slowly and then go up and tighten the muscle in question, are 4 sets and 10 repetitions that will help us to stimulate with great intensity that area, we rest about 45 seconds and return to the next series.

Our third movement today, is the declined bench press, here we work the lower part of the pectorals, many decide not to do this exercise, because they say that the parallel bars do the same effect as this movement, but it is not entirely true, this angle helps much more, because all the impact is intended for this area of the pectorals, we keep the same four sets, but we will increase the repetitions to 15 per set. The rest, being more repetitions, will be of 1 minute, in order to recover and hydrate ourselves.

With this exercise we are reaching the end of the routine, our fourth movement is the combined openings, the objective of this exercise is to define the pectorals and pump in a better way and thus be able to give an even volume to the muscle mentioned above, are 4 sets of 10 repetitions, As a final recommendation, I invite you to do 3 sets of 10 repetitions of parallel and thus finish strengthening the work done in terms of the development of the pectorals, I hope it is of total benefit and execute in its entirety this routine, see you in a next workout.