Fitness Writings & Musings

fitness, Men's Physique, NPC

A Little Chest Thumping

arnold-chest

Anyone and everyone wants a nicely developed chest, right? One of the first movements most people learn in the gym is the standard bench press. And, most of us perform this movement religiously until we injury a shoulder, give up or realize that bench pressing alone isn’t the answer. Sometimes this realization takes months, if not longer, but if you’re prepared to face this reality then there is hope.

Here are a couple of facts that you should be aware of:

Fact One: The chest is actually comprised of two muscles: pectoralis major and the pectoralis minor. The pectoralis major is a thick, fan-shaped muscle and the pectoralis minor is a small, thin, triangular muscle that sits underneath the pectoralis major

Fact Two: Your muscles will only grow and developed if they are challenged, so variety is key. If you’re doing the same movement (i.e., the bench press) you body will simply adapt and remain unchanged.

Fact Three: The chest should be trained as if it were three distinct parts: upper, middle and lower.

I have been working to develop my own chest by focusing on my weak points, specifically my upper chest. I start out with incline presses and flyes before moving on to flat dumbbell presses and flyes. I perform all exercises with strict form while going heavy and deep.  My goal is to move the weight by contracting my chest muscles versus using my shoulders.

Here is an outline of my current workout:

  • Incline dumbbell press: 4 sets, 8-12 reps
  • Incline dumbbell flye: 3 sets, 8-12 reps
  • Flat Dumbbell press: 3 sets, 8-12 reps
  • Flat dumbbell flye: 3 sets, 8-12 reps
  • Peck deck: 7 sets, 8-12 reps

All of the exercises above are performed with 1-2 minutes of rest between sets except for the last exercise. I perform the Peck deck flyes in back-to-back sets with 30-40 seconds of rest between.

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This entry was posted on February 14, 2013 by in bodybuilding, fitness and tagged , , , , , , , , , .

bodybuilding, fitness, mens physique, regie, regie simmons

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