1. Pump Up the Pecs
Do iso-lateral incline press exercises for the chest to gain pectoral muscle mass. The pectorals are divided in two. They attach to the sternum and the ribs on the lower half and the clavicle on the upper half. Well-developed pectorals are a goal of competitive bodybuilders. Men have a larger chest that complements the lateral muscles of the back. Women have a more lifted look that simulates a smaller waist. Most chest exercises require work by the triceps and the deltoid muscles. Iso-lateral incline press targets just the pectorals.
2. Warm it Up
Always do a short cardio workout to warm the muscles and prevent injury. An elliptical or transporter machine that involves the arms is useful to get the chest warm. You can also use a rowing machine. Stretch before, during and after your chest workout. Connect your hands in the back for a good stretch. Place your hand on something sturdy and lunge into a stretch until you feel it in your chest.
3. Personal Adjustments
Adjust the machine properly for your height and size. The feet should sit flat on the floor with the legs at a 90 degree angle. Keep the small of your back up against the seat. You should be able to reach the grips comfortably with your back straight. If you're circuit training, try to train at off times. Pre adjust the machines to your size before you begin.
4. Proper Form Is Your Friend
Start with lighter weight or no weight until you perfect the form. Read the instructions on the machine itself and look at the example picture just before you use the machine. The upward movement of the machine is awkward. Lessen the weight if you have to compensate by using one arm more than the other. Don't jerk or use momentum to get the weight up. The movement should be fluid and slow, just as you would when using free weights.
5. Push it Up
Keep the stomach muscles taut throughout the movements. Push the bar up with a slight explosive movement and bring down slowly. Using a three count to keep from bringing the weight down too fast is effective. Bring the weight back up just before touching down. Mentally focus on targeting the pectoral muscles. Contract the muscles at the top of each lift for a good pump. Breathe out on the exertion and inhale on the lowering.
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