The chest is one of the most overtrained bodyparts 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 those uneducated people who would like to learn the basics of the chest
and incorporate that learnt 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 strenght are needed.
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, overdevelopment 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 don`t be afraid of trying something new.
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 dumbells to your training routine. Some people
say that machines don`t 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.
Don`t get me wrong, the chest is one of the funnest 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 don`t
look unproportioned. Finding the right workout that suits your needs takes
years of trial and error to get correct, so don`t expect to get everything
right on the first try. Have fun with it is the most important advice I can
give you. If you`re not having fun you won`t want to workout, and that state
of mind is spelling recipe for disaster. Until next time, later!