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| Training Chest - Bodybuilding
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BodybuildingPro.com  Exercise Index Chest Training Chest - Bodybuilding
Training
chest
By Scott Donald
Anatomy of Chest
The chest is such a noticeable muscle group… it is always
first to walk into a room and therefore it is very important in a
balanced physique to have an impressive big chest… The chest
is used in pushing and wrapping your arms round
something…The chest is made up of two main muscles…
The Pectoralis major is that big muscle that covers each half of
the front of your chest. One of its jobs is to turn your arm
inward.... Its other job is to help pull your arm forward and
down…. Pectoralis minor is directly under pectoralis
major…. It's attached to your third, fourth and fifth ribs
at the bottom, and at the top it's attached to the front of your
shoulder blade…. It helps pull your shoulder blade down, and
it helps hold your shoulder down when you have to push down with
your hands.
Theory of Heavy Pressing Movements
Chest is a muscle that is hit best by heavy pressing
movements… as the chest looks best with mass and the best
way to get mass is by using heavy pressing movements… People
often think that the chest is a large muscle group but compared to
the rest in the body it is really only a medium sized muscle
group… therefore not needing too many sets…. For me
and the volume I like using I always aim for 9 sets… after
warm up…. Others like more and others like less…but
for me it seems to be the perfect number… Chest is best hit
form 3 angles… upper - incline, middle – flat, lower -
dips… but of course they are not separate muscles…
Doing chest should be done using free weights sure there are other
ways of doing it on machines or even a smith machine (avoid not
proper range of motion for pressing) but the free weights are far
better for adding mass as they incorporate stabilisers….
Where as reps goes everyone is different buy I have found that
lower reps really help me add mass and strength so I train chest
with 6 reps...Regarding what angle to incline at anywhere between
15-10 degress is perfect but higher than that then it would be too
much to do with shoulders.
This is my ideal routine for chest:
Either Barbell or Dumbbell
Flat bench press 3 sets 6 reps Incline bench press 3 sets 6 reps
Leaning forward weighted dips 3 sets 6 reps
Other useful chest exercises…
- flyes
- decline press
- cable
crossovers
- pullovers
- Other
Problem Breakers
Chest problems are very common and there can be so many reasons
behind this… For a good bench press you must build strength
in shoulders, triceps and back… another problem on either up
or down in the press could that you are too slow try and get a
perfect tempo for you…Another thing could be
technique… To get tight, you want to pull your shoulder
blades together and shrug into your traps, fill your body with air,
and drive your heels into the floor. You want to visualize pushing
your body away from the bar as you press up. The bar is too
heavy… try to start lighter with good form and then you will
soon be increasing if your technique is good… The key to
training greatness is finding your weak points and attacking
them…Regardless of the exercises diet and rest take a major
part into how you develop…
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