Chest
(Latin name – pectoralis) is by far the most popular muscle to train by most
beginners and is a very impressive part of a more advanced bodybuilder's
physique. The chest consists of pectoralis major and
pectoralis minor. Pectoralis major consists of two heads –
clavicular head is the top part and is more commonly called upper chest.
Sternal head is the rest of the chest including middle and bottom of the
muscle. You should do about four exercises per training session for
your chest; two basic compound movements for the middle part of your chest
(flat presses), one for inner chest, and one for upper chest.
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There are a myriad exercises for pecs, here are some of them:
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Flat Bench Press |
Incline Bench Press |
Pull Over |
Dips |
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Decline Bench Press |
Dumbbell Fly |
Close Grip Bench Press |
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Flat Bench Press
(barbell/dumbbell) – by far the best exercise for
chest. Its a great mass builder, easy to do, and allows you to work with
some really heavy weights (which is what I like about it). It works your
entire sternal head which is most of your chest. I prefer to work
with a barbell, not so much with dumbbells. With a barbell I can
handle more weight and perform the movement with stricter form. Take the
bar wider than shoulder width, lower the bar at moderate speed all the way
down and touch your chest, DON'T BOUNCE THE BAR OF YOUR CHEST. Lowering the
bar to two inches above your chest is also acceptable, that will keep
constant tension in your muscles. With dumbbells you have the
advantage of lowering the weight on the sides of your body below the level
of your chest and that will stretch and stress your chest a little more.
Amount of weight and lack of balance are some of the culprits that will
prevent you from getting the most out of this exercise. (Can be done on
hammer strength machines with an almost equal effect, can also be done on a
smith machine with less benefit (restricted range of motion)
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Incline Bench Press
(barbell/dumbbell) (barbell/dumbbell) (barbell/dumbbell)
works the clavicular head of pectoralis major.
Perform it the same way as flat bench press the only difference being the
incline. The incline should not be more than 30%, if you're at 45%, its too
much. This exercise can also be done very effectively on a hammer strength
machine and less effectively on a smith machine. BEST DONE ON FREE WEIGHTS.
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Decline Bench Press
(barbell/dumbbell). The only difference from flat and incline bench press is the negative angle
of the bench. It works the bottom of your chest. Read Flat Bench Press for
instructions.
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Dumbbell Fly can be done on a flat or incline
bench (I don't advise you do decline, its pretty useless). With arms
slightly bent at the elbows, lying supine on the bench, in a circular
motion, bring the weight down below a line going through your chest and
parallel to the ground. Actually, bring the weight as low as you can
without compromising your form. Try to pull/push the weight up until
the dumbbells meet. Don't try to cheat by going too low on your way down to
build up momentum on your way up to pass through the sticking point. Flies
are good for both inner and outer pecs.
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Close Grip Bench Press
works the inner part of your chest. Do not take the bar too close however,
leave at least two fists worth of space in between your hands. Lower the
weight (barbell only) to the spot where your abs meet your chest. If you
lower the bar closer to your neck, that will work the triceps. Then lift
all the way up and repeat.
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Pull Over is a
great all around exercise. To work your chest with it (also hits the
triceps), follow the instructions of pull over for lats
except for two minor changes. Bend your arms at the elbows more and make it
more of a push/press than a pull.
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Dips
can be done weighted once
you can handle your weight for twenty or more reps. To hit the bottom of
your chest with it, dip with elbows in. By that I mean; have your elbows
tucked close to your body and not pointing outward. Outward pointing elbows
will work your triceps more.
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