If your goal is to develop the strength and size of your pectoral muscles, you will have to apply key components to your training regimen. You will need to perform exercises that isolate your chest, as well as lifting heavier weights to strengthen your stabilizer muscles. For your muscles to grow, you will need to supply your body with adequate nutrients, and train with great intensity. Consult with your health care provider before starting a weight training regimen.
Dumbbells
Dumbbell exercises are very effective for isolating your chest muscles. With dumbbells, you are able to make minute adjustments to their plane of movement, so you can target exact areas of your chest. Also, you are able to achieve a longer range of movement with dumbbells than with barbells. For example, when you perform a barbell bench press, the bar is stopped by your chest at the bottom of the movement. Performing a chest press with dumbbells allows you to move the weight below chest level, for a longer range of motion. For your chest to grow, you need to use heavy dumbbells and keep your sets to between four and six repetitions. Examples of dumbbell exercises for the chest are flat bench flies, incline dumbbell press and the chest press.
Forced Repetitions
According to Bodybuilding.com, forced repetitions are a great way to stimulate growth and muscle density. In order to perform forced repetitions, you need the assistance of a training partner. When performing a chest exercise, you would perform repetitions until the muscle is completely fatigued. Your partner would then assist you with several repetitions to complete the set. Forced repetitions recruit additional muscle fibers above and beyond the fibers fatigued during a traditional set. A muscle grows in strength and size with the addition of active muscle fibers. Forced repetitions should not be performed on every exercise.
Negatives
Another means of increasing muscle strength by recruiting additional muscle fibers is to perform eccentric repetitions. First, select a chest exercise and determine the maximum amount of weight you can lift for five repetitions. When your muscles are completely fatigued after your fifth repetition, have a training partner help you lift the weight, while you lower the weight on your own. Perform five additional negative repetitions.
Protein
In order for your muscles to grow, they need adequate amounts of the right type of protein. The National Strength and Conditioning Association (NSCA) recommends an athlete involved in vigorous training consume 1.5 to 2 grams of protein per kilogram of body weight each day. The protein sources should be complete proteins such as meat, fish, egg whites, soy, whey and poultry. To facilitate muscle recovery and repair, a liquid form of protein should be consumed after training with weights, states the NSCA.
Warning
Be certain to select an experienced spotter for your free weight exercises. It is important to discuss with him or her exactly how he or she should assist you during the exercise.
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