1. The Perfect Push-Up
The pectoralis group consists of broad, fan-shaped muscles that extend from the middle of the chest to the shoulder. The pecs main functions are to help the arms push or shove objects away from the body and to assist in squeezing motions in front of the torso. Push-ups offer a versatile, effective way to develop the chest muscles no matter what your experience level or availability of equipment. In the basic push-up, you form a tripod on the ground with your hands shoulder-width apart and feet together. With your head, back, rear and legs in one straight plane, lower yourself almost to the floor, then push back up. Avoid locking your elbows. If you lack sufficient upper-body strength, use your knees as a base rather than your toes.
2. Use the Power of the Press
Eventually, push-ups may become too easy, in which case you will have to increase the resistance. You do this by adding the bench press to your repertoire. There are almost as many varieties of bench press as there are push-ups: Flat bench, incline bench, decline bench, dumbbell press, barbell press, Smith machine press and many more. For beginners, three sets of flat, barbell or dumbbell bench presses are enough. As you get more advanced, you may want to use different geometries or rep and set combinations depending on whether your goal is to build bulk or to sculpt. Keep in mind that any "pressing" motion that uses the shoulders or triceps probably involves your chest, as well. So, it's a good idea to group such exercises together on the same day, doing what's known as a "split routine" (the practice of training different muscle groups on different days).
3. Putting on the Squeeze
No chest discussion would be complete without mentioning chest flys. So-called because you make a "flying" motion with your arms when performing these, flys have the double benefit of improving overall chest strength and flexibility. Some human performance researchers believe that stretching motions such as flys lengthen the muscle fibers themselves. Chest flys are generally done lying down on a bench, using either dumbbells or cables. With arms extended above you, elbows slightly bent and dumbbells touching, slowly lower your arms, pivoting only at the shoulders, not at your elbows, as you would with a press. Lower enough to feel a noticeable stretch, then return to the start position. (Note: The concept is similar to a "pec deck" machine, but the physics of a machine's cables and pulleys make the biomechanics slightly different--try both).
4. Stay Balanced
To avoid injury, you must develop your "push" and "pull" muscles in balance. So, if you aim for a strong and powerful chest, you must pay equal attention to the muscles of the back. Simple exercises you can do for the back include bent-over rows (you can alternate sides using a bench and a couple of dumbbells), and lat pull-downs using the pull-down attachment on a cable machine. These both primarily work the latissimus dorsi--the broad, wing-like muscles that cover much of the rear ribcage. To train your back more exhaustively, try deadlifts.
Member Comments