Chest Workout ##1#

Chest Workout ##1#
Chest Workout ##1#

A well developed chest is a staple of a complete physique, and is often emphasized in a workout split. The pectoral muscles are one of the large muscle groups of the body, and as such have a lot of potential, but require focus to hit effectively.

In order to build a wide, complete chest, exercises must be selected that work the chest in isolation and in conjunction with other muscles. Stretch overload and constant tension go a long way toward the development of a wide, striated chest.

Building a stronger and bigger chest has many benefits and is often a point of focus for many. Equally important is doing it without injuring yourself, your weights and reps will change depending on where you are – my advice – in a 12-week program.

The chest is made up of two muscles: the pectoralis major and the pectoralis minor. The pecs are found attached to the humerus of the arm, right near the shoulder joint. The pecs then run across the front of the body and originate on the breastbone. The pectoralis major is attached to the front of the body on the rib cage. The pectoralis minor is found underneath the pectoralis major. It originates on the ribs and attaches up to the scapula, specifically at the coracoid process.

To better target and more effectively train your chest, it’s important to understand how the muscles are put together.

The chest consists of the following:

  • Pectoralis Major (all three heads of your pec major work together to create internal rotation).
  • Clavicular Head (is responsible for shoulder flexion, or raising your arm over your head).
  • Sternal Head (to best hit the bottom portion of your chest, decline presses and dumbbell pull-overs are best).
  • Abdominal Head (your torso position and the position of your shoulders make a huge difference in which portion of your chest you train).
  • Pectoralis Minor (depresses the point of the shoulder, drawing the scapula inferior, towards the thorax, and throwing its inferior angle posteriorly).
  • Serratus Anterior (is most noticeable when you do something which protracts your shoulder).

Any pectoral routine would be incomplete without a heavy pressing movement. This will pull supporting muscles into the equation, which triggers a release of anabolic hormones.

FOR MOST people, “CHEST DAYis the best day of the week, training-wise. Here I set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialised training down the road.

Exercise

Sets

Reps

Smith-Machine Incline Press

3

15, 12, 10

Decline Barbell Press

3

15, 12, 10

Machine Pullover / Pullover

2

10

Pec-Dec Flye

2

10

Push-Up

2

10

Parallel-Bar Dip

2

10

Tips:

  • As a beginner, on the light side when choosing a weight – if you can’t finish the listed reps, it’s too heavy.
  • As a note for here and throughout the issue, if you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

Don’t forget, the shape of the chest is genetic, focus on the big pressing exercises and dips to make your chest bigger.

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