| Chest |
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| Chest |
| Chest The pectoral muscles are developed by doing a combination of exercise, not just bench pressing which also hits the front deltoid and the triceps. Keep in mind that there are multiple movements to work the entire area. We will, however, start out with the ever popular Bench Press. Bench Press - Lying on a bench grasp the bar firmly - about six inches wider than shoulder length. Make sure that your feet are planted firmly on the ground as well as your back and behind being on the bench - no bridging while benching! Unrack the bar and hold it at arms length. Slowly lower the bar to your chest - about the bottom of the pec area and touch your chest with the bar. No bouncing! You are not Tigger! Press the weight up to the starting position. Do not lock your elbows at the top of the movement, but go to the almost locked position as to keep tension on the muscles. Find your groove for the movement and complete the set. Visualize the muscles in the chest being used as they contract to move the weight upward. A spotter is recommended for this movement. Repeat movement for 12 reps Incline Dumbbell Press - You can do this movement with a barbell, but let's mix it up a bit, no? Grab two dumbbells and sit back on an incline bench with the weights up by your shoulders. Press the weights up in such a motion that your arms go up in form looking somewhat like the letter "A." Do not lock your elbows and do not clang the weights! Bring down to starting position and press back up again. Repeat for 12 reps. Flat Bench Flye - Grab a set of dumbbells and Lay back on a flat bench. Press the weights up so that your arms are almost straight, but slightly bent at the elbows with the dumbells over your pec area. Lower your arms down in an arc so that you get a deep stretch to the pec area. Your arms should be perpendicular to the trunk of your body. Bring the weight up to the starting position in a motion that resembles "hugging a tree." Get the visualization in your mind and you can really understand the movement. Squeeze those pecs at the top! Repeat for 12 reps. Incline Bench Flye - Same premise as the flat bench, but to be done on an incline bench. Don't forget to hug that tree and squeeze those pecs at the peak! Repeat for 12 reps. Want to really burn out those pecs? Try doing strip sets! On your final set of benching, have your training partner strip off 10-20 pounds from each side at a time. Get back under the bar and pump out all you can and then strip another 10-20 pounds off the bar. Continue this until you can't take it any more or you run out of weight! You can do this with flyes as well, running down the rack. Give it a try to mix it up a little! |
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