Whether you are looking to build strength in your chest or you are looking to see more muscle size, it is important that you isolate the chest muscles. Many exercises work as compound exercises and use many muscles to work together. However, isolated exercises target specific muscles, allowing you to enhance strength and performance.
Isolated Movement
An isolated exercise focuses on one muscle group and one joint during your exercise. Isolation exercises are good for defining and shaping your muscle. Many chest exercises do not isolate the chest; while they may work the chest, they use other muscles to assist in completing the exercise. Isolation exercises place a greater demand on your muscle.
Standing Cable Flyers
The American Council on Exercise recommends doing standing cable flyers to isolate your chest. Position the cables level to the middle part of your chest and hold the handles firmly. Draw your belly button in and keep a small bend in your elbow. Pull your shoulders back and down, retracting your scapula, and press both arms directly forward as you squeeze your chest muscles.
Sets and Repetitions
The number of sets and repetitions you choose to do is determined by your fitness goals. If you are looking to build muscular strength and endurance, you should complete three sets of 12 to 15 repetitions. If you are trying to achieve bigger muscles, you should use hypertrophy training. Complete three sets of four to six repetitions at a weight challenging enough that you could not complete another repetition.
Chest Exercises
During your chest workout, choose to use other chest exercises to sculpt your pectorals. The chest press, decline chest press, pushups and dumbbell chest flies all target your chest and other upper-body muscles. Be sure to also stretch your chest to keep flexibility in your upper body. Stretch your chest by interlacing your hands behind your back.
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