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Basic Chest Workouts
Diagram of Chest Muscles
The chest is one of the most overtrained muscles and for obvious reasons. People will try pumping out more reps on the bench press than that of the previous day. These people are not educated on how to properly bodybuild, let alone on how to build a decent sized chest. This article is for people who would like to learn the basics of the chest and incorporate that knowledge into their own workout program.
The two primary muscles that make up the chest are the pectorolis major and rotator cuff. The pectorolis major allows for flexion, adduction, and medial rotation, while the rotator cuff allows for medial rotation, supraspinatus, and abduction. The muscles that contribute to the thickness of the chest are the latissimus dorsi muscles of the back. When this muscle is contracted, the measurement of the chest can be significantly increased. Thick pectorals will add greatly to the height of your chest, while strong pecs become useful when feats of strength are needed.
Suggested Chest Exercises
Incline press-ups and plyometric press ups:
The foundation of a strong back and powerful chest is the humble press up. Performed by in military boots camps all over the world, this humble exercise is too often overlooked by gym goers. With your feet up on a bench, or chair, perform press ups, keeping your back straight at all times. Aim for 3 sets of 10 to start with. In the final set, place your feet on the ground and attempt “clap ups”, i.e. push up powerfully enough to do a quick clap on each press up.
Incline Bench Press:
To work the upper chest, lie on a bench at a 45 degree incline, and pump put 3 sets of 10 incline bench presses. Do not bounce the bar on your chest, and do not lock out your elbows. Keep the movement steady.
Incline Flys:
Back to the 45 degree incline bench, this time using dumbbells. Hold a dumbbell in each hand directly above your chest, then lower your arms downwards and out to the side, keeping your elbows slightly bent, so that the chest expands, then lift again. 3 set of 10 reps.
(these exercises are taken from the James Bond workout)
The variation of exercises performed will vary on the individual and what type of equipment available. Most bodybuilders start their chest workout with some sort of incline exercise, but be careful that you do not overdevelop your upper chest. Also be careful when working the lower and middle chest fibers, over-development of these can give a person a droopy look to his/her chest. There are no rules stating how many exercises and how much weight that should be used. When it comes to building mass, everyone responds differently so do not be afraid of trying something new.
Chest Workout Routines
Making progress over the long term means switching intensity from one workout to the next. You should also vary the exercises performed and the type of sets that you decide to use, no workout should ever be the same. Doing the same workout every week, for months at a time can become dull and heighten your risk of reaching a plateau. To avoid a plateau, simply add more machine and dumbbells to your training routine. Some people say that machines do not build size, these people are wrong! If you train hard and heavy on a machine and work the muscle right, it will grow just the same as if you used free weights. Muscles respond to resistance, but how well a person responds to certain equipment varies on the individual.
do not get me wrong, the chest is one of the fun muscle groups to train, but very few people know how to train it correctly. Your chest routine should emphasize each section of your chest so that you do not look unproportioned. Finding the right workout that suits your needs takes years of trial and error to get correct, so do not expect to get everything right on the first try.
Tweet Me!Recommended Reading
• Weight Training for a Ripped, Rock-Solid Chest• The Pulldown
• Arnold Schwarzenegger’s Bodybuilding Workout
• Arnold Schwarzenegger 3 Day Split Bodybuilding Routine
• Shoulder Press / Military Press
