Your pectoralis major muscles, sometimes known as your pectorals, or pecs for short, are the main muscles in your chest. Bodybuilders train using a variety of exercises and heavy weights to make these and other muscles bigger -- a process called hypertrophy. Hypertrophy occurs when your muscles are challenged with sufficient intensity and volume of exercise. Bodybuilders usually perform multiple set of multiple exercises per muscle group using six to 12 repetitions per exercise. Rests between exercises are relatively short -- between 45 and 90 seconds. The weight should be heavy enough that you cannot perform more than the prescribed repetitions.
Barbell Bench Press
The barbell bench press is a superior mass-building exercise that targets your chest, anterior deltoids and triceps. In addition to being an effective exercise, the bench press is also one of the lifts contested in the sport of powerlifting. To perform the bench press, lie on your back and hold a barbell at arm's length over your chest. Your hands should be just wider than shoulder-width. Inhale, bend your arms and lower the bar to within an inch of your chest. Exhale and drive the bar off your chest and back to arm's length. Continue for the desired number of repetitions.
Incline Dumbbell Bench Press
This bench press variation targets your upper and inner chest -- an area often lacking in a bodybuilder's chest development. Set your exercise bench to an incline of 20 to 30 degrees. Grasp a dumbbell in each hand and lie on the bench with your head up. Raise the dumbbells to arm's length and hold them over your chest with your palms facing forward. Arch your lower back and lift your chest slightly. Inhale, bend your arms and lower the dumbbells down to your shoulders. Exhale and press them back up to arm's length. Focus on keeping your forearms perpendicular to the floor throughout this exercise.
Parallel Bar Dips
Parallel bar dips are a gymnastic exercise that has been adopted by bodybuilders as it is an effective lower and outer chest exercise as well as being excellent for developing your triceps. To perform parallel bar dips, grasp the parallel bars and support your weight on extended elbows. Bend your legs and lightly cross your ankles. Lift your chest, arch your lower back slightly and bend your arms. Lower yourself down until your elbows are bent to at least 90 degrees. Push back up into full arm extension and repeat. If you can do more than 12 repetitions, increase the difficulty of this exercise by strapping a weight around your waist.
Pec Deck
The pec deck is a common finishing exercise used by bodybuilders to ensure that their chest muscle fibers are fully fatigued. There are numerous designs of pec deck machines, a common exercise found in most gyms, so make sure you follow the manufacturer's instructions closely. Place your arms on the pads and sit up straight. Your elbows should be approximately level with your shoulders. Squeeze your arms into the mid line of your body until your elbows touch. Pause in this most contracted position for one to two seconds and then return to the starting position. Do not let the weights touch down as this takes the tension off your muscles and makes the exercise less productive.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Dumbbell Training for Strength and Fitness"; Matt Brzycki and Fred Fornicola; 2006
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