For full development of the chest muscles, you'll need to
perform a variety of chest exercises that target your pecs
(pectoral muscles) from a number of different angles.
Building the upper pecs is very important for creating a
full, powerful looking chest. Just focussing on the lower
chest muscles can create a saggy appearance. Targeting both
upper and lower pecs with different exercises will ensure
you get the best chest development possible.
There are many different exercises to choose from. Here are
a few of the best chest exercises to get you started.
Bench Press
The bench press works the overall chest and triceps muscles
and can be performed using either a barbell or with
dumbbells. Using dumbbells will recruit more stabilizer
muscles to keep the weights steady, so you'll probably not
be able to lift as much as you can when using a barbell. If
you don't have a spotter, using dumbbells is slightly safer
than using a barbell as you can drop them to the sides, if
needed, rather than getting trapped under a bar.
The angle of the bench can be changed to target different
parts of the pectoral muscles. A flat bench will work your
overall chest, whilst increasing the incline will place
more focus on your upper pecs. However, any more than a 45
degree angle will start to target your shoulders muscles
(anterior deltoids). If your gym has a decline bench, where
your head is lower than your chest, you can also perform
the bench press on this to work the lower chest muscles.
How to do it:
1) Start by lying face up on a bench with your feet planted
firmly on the ground.
2) Tighten your abs to flatten your back against the bench.
This will protect your lower back.
3) Keep your shoulder blades pinched together to focus the
lift on your chest rather than the front of your shoulders.
4) Push the barbell or dumbbells towards the ceiling
squeezing the chest muscles as you go. Make sure you don't
lock the elbows at the top of the movement.
5) Lower the bar until your upper arms are parallel with
the floor. Lowering any further can place excessive train
on the shoulder joint.
6) Repeat the movement.
Seated Chest Press
This exercise is similar to the flat bench press except
you're sat down and using a machine. The motion is
stabilised by the machine and so the effort is focussed on
the chest muscles.
Because the seated chest press uses a machine, it is safer
than using a barbell on a bench press so you won't need a
spotter and you'll be able to lift a heavier weight. And
heavier weights mean more muscle building (as long as you
use good form).
How to do it:
1) Sit in the seat with the height adjusted so that the
handles are at the same height as the middle part of your
chest muscles.
2) Push the handles forward concentrating on squeezing your
chest muscles.
3) Slowly lower the weight to the starting position just
before the weight stack touches down and then repeat.
Dumbbell Flyes
Like with the bench press, you can perform flyes with the
bench at different angles to vary the emphasis on different
parts of the chest.
How to do it:
1) Lie on the bench after adjusting it to the required
angle.
2) Hold the dumbbells out to the sides with your elbows
slightly bent.
3) Move the weights up and over your chest in an arc.
4) Lower back to the starting position.
Cable Crossovers
This is a similar motion to dumbbell flyes. However, whilst
dumbbell flyes are a great exercise, the tension on the
chest muscles reduces as we bring the weights in until
there is almost no effort in the pecs when the weights are
overhead. Cable crossovers, on the other hand, keep more of
the tension on the pectoral muscles at the apex of the
movement. This helps to develop the hard-to-get inner pecs.
Using both exercises in your chest workout programme will
make you get the best all-round chest development.
How to do it:
1) Lock each pulley into a high position, above the level
of your head.
2) With your arms out to the sides, grasp one pulley handle
with each hand. Your body should form a t-shape.
3) Stand with one foot in front of the other.
4) Bring your arms down and together in front of you.
Squeezing your chest muscles and holding for one second at
the peak of the movement.
5) Let the weights slowly pull your arms back to the start
position, giving your chest muscles a good stretch. Then
repeat the motion.
Muscle Building Tips for all these Chest Exercises
The concentric phase (lifting the weight) should take about
1-2 seconds.
The eccentric phase of the exercise (lowering the weight)
should take about 3 seconds. Much of the muscle building
power of resistance exercises comes from this 'negative'
part of the exercise so, once you've lifted the weight,
don't waste it by just dropping it.
At the top of the movement, make sure you don't lock out
your elbows as this can put excessive strain on the joint.
Always keep a slight bend.
Always make sure you've warmed up and have stretched the
muscles before training. This will help prevent injury.
Resistance training tends to shorten muscles, you should
always stretch the muscles you've trained after your
workout to prevent this effect. Stretch your chest muscles
to ensure they don't pull your shoulders forward giving you
bad posture.
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