Building the chest muscles, or pectorals, is accomplished through resistance training. The repetition range determines whether you build muscle, strength or endurance. The appropriate repetition range for hypertrophy, or building up of the muscle, is eight to 12, with 30 to 90 seconds rest in between sets. The pectorals should be trained at least once every seven days to allow for maximum recovery. The best exercises to build muscle on the chest are either isolation movements that specifically target the chest or compound movements that train the chest in a more functional manner which involves other muscle groups to assist in the exercise.
Assisted Dip
Assisted dips are a compound movement that trains the chest, shoulders and triceps.
Standing on the step of the assisted dip machine, grab the dip handles with your palms facing each other and your arms fully extended. Kneeling on the knee pads or stepping onto the foot pegs, breathe in and slowly bend your elbows to lower yourself until you feel a stretch in your chest. Breathing out, slowly push yourself up until your elbows are fully extended.
Barbell Incline Bench Press
Barbell incline bench presses are a compound movement that trains the chest, shoulders and triceps. With the bar on the rack of the incline bench, lay face up on top of the bench. Grasping the bar with your palms facing your feet and your hands shoulder-width apart, lift the bar up off the rack. Breathing in, lower the bar slowly until it touches your upper chest. Keeping your shoulders on the bench, breathe out and slowly push the bar up until your elbows are fully extended.
Dumbbell Flat Iso-Press
Dumbbell flat iso-presses are a compound movement that trains the chest, shoulders and triceps. Lying face up on a flat bench, grasp a dumbbell in each hand and position them together, above the center of your chest with your elbows fully extended. Throughout the movement, continue to squeeze the dumbbells together and keep your shoulders in contact with the bench. Breathing in, slowly bring the dumbbells down until they are almost touching your upper chest. Breathing out, slowly press the dumbbells up until your arms are fully extended above your chest.
Machine Fly
The machine fly is an isolation movement that targets the chest. Sitting in the seat of the machine fly, press your back against the back pad and grasp the arm handles with your arms parallel to the floor. Keeping your back against the back pad and your elbows almost fully extended throughout the duration of the set, breathe out as you slowly bring the handles to meet in the center of your chest. Breathing in, allow the handles to slowly return back to the starting position.
References
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
- "Target Bodybuilding"; Per A. Tesch, Ph.D.; 1999
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