Perfecting the chest muscle is not about how much you can bench press. While it is important to include exercises like bench press into your chest workout, it is not about how much weight your chest can lift. It is more about choosing the correct exercises and using proper technique that stimulates the entire chest area as well as muscles located in the back and shoulders.
Presses
Presses, either bench press or dumbbell press, are essential for overall mass development in the pectorals. To achieve overall mass in the chest it is necessary to use proper gripping techniques and a full range of motion. In bench press, your hands should be placed on the bar slightly wider than shoulder-width so that most of the stress is on the pectorals, with minimal stress on the front deltoids and triceps.
Incline Press
In bodybuilding, a well-developed chest has a clear separation of the upper and lower pectoral muscles, which is achieved through incline presses. By changing the angle of the bench, more emphasis is placed on the pectoralis minor and front deltoids, as opposed to flat bench press in which most of the emphasis is on the pectoralis major.
Flys
Flys and cable crossovers are essential in chest development because they offer are greater range of motion. The greater the range of motion, the more intense the muscle contraction, which ultimately leads to the maximum amount of muscle growth, according to Arnold Schwarzenegger, author of the Encyclopedia of Modern Bodybuilding.
Pullovers
Chest perfection is also achieved by having a large, impressive rib cage. Dumbbell pullovers are a necessary exercise that work to expand the rib cage. This movement expands the thorax, and works the pectorals to build up the serratus anterior muscles, according to Arnold Schwarzenegger.
Other Muscle Groups
If your goal is to have perfect chest muscle, you must also include a sound back and shoulders workout into your plan. Training your upper back improves posture, prevents shoulder injuries, creates balance, improves side-view depth and makes your chest look even bigger, according to Bodybuilding. Additionally, having a solid shoulder routine is essential not only for appearance, but also for injury prevention. During a vigorous chest workout the shoulders, especially the rotator cuff, receives a lot of stress. Be sure to strengthen those small muscles to help with overall chest development and prevent injuries.
References
- Bodybuilding: 5 Training Secrets to Building A Sculped Chest
- "Encyclopedia Of Moderal Bodybuilding;" Arnold Schwarzenegger;1985
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