|03-24-2010, 07:49 AM||#1|
Join Date: Mar 2010
how to build a powerful chest
The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle.
Huge big Pectoral muscles (pecs) or chest muscles that command respect and adoration
All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to effectively stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.
For achieving best results for building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.
Many people use only 1 or 2 types of chest exercises and almost invariably, it's the flat bench press and flys . Well, to build a powerfully broad well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle.
Here are some common but effective exercises that you can perform to build that big and powerful chest! All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout.
Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.
A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.
Flat bench press
You may perform this exercise with dumbbells and barbells. To start any flat bench exercises, lie on a flat bench and firmly position your feet flat on the floor. Make sure that your butt, back, shoulders, and head are firmly in contact with the bench! Your back must never be lifted from the bench! Using a grip wider than your shoulder width, place your arms straight up with your hands gripping the bar with your thumbs wrapped around the bar.
Hold the barbell/dumbbell above your body then lower slowly to the lower part of your chest about the same area where your nipples are. Then drive the barbell/dumbbell up until your arms are straight and your elbows are almost locked, then squeeze your chest muscles real hard. Repeat for the next rep.
Incline bench press
Chest muscle exercises like the incline bench press will target your muscle fibers from the upper chest area. A broad upper chest and a pair of solid deltoids or shoulder muscles will give you that much coveted V shape upper body. Doing flat bench press emphasizes on the lower part of the chest and so may result in the drooping chest look. In bodybuilding terminology, droopy chests are called bitch tits. You want a massive chest, not tits. Your form, methodology and equipment will be exactly the same as the flat bench press described above except that you are doing so on an incline bench.
For this chest exercise you will need a flat bench and a set of dumbbells. Sit down on the edge of a flat bench with a dumbbell in each hand. Lie back, keeping the dumbbells close to your chest. Then lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet planted firmly on the floor.
Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other. Keeping a slight bend in the arms, slowly lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane, even with the bench. Slowly bring the weights back up over your chest in an arc. Imagine that you are circling your arm just like hugging a tree trunk. The bend in your elbows should remain constant throughout the exercise. As with the other exercises, remember to squeeze your chest muscles hard and focus on your pecs doing most of the work instead of your biceps, triceps and deltoids.
Incline dumbbell fly
For this chest muscle exercise you will need an incline bench and a set of dumbbells. Incline fly exercises follow the same principles as that of the Dumbell fly except that the bench inclined instead of flat. This exercise will work on many synergistic muscles and is excellent not only your chest muscles, but also for overall upper body muscle gain.
Incline dumbbell press
This chest muscle exercise is exactly like your flat bench press except that you use dumbells instead of barbells and is on an inclined bench. This exercise will work on the upper portion of your chest muscles.
There are many more chest muscles exercises which we can select. But with these few as your basic chest muscles exercises, you will build big powerful muscles in no time if your are using the correct form, eat correctly and have enough rest.
|03-24-2010, 03:36 PM||#2|
Join Date: Nov 2009
what do you mean by, your back shouldnt leave the bench?
are you saying not to arch or what? i cant think of anyway to not have your back on the bench.
I <3 front squats
|03-24-2010, 03:42 PM||#3|
Join Date: Oct 2009
Location: Texas Coast
Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170
Transformation Contest BULK
~HOT SH!T.. ROCK & ROLL~
|03-24-2010, 04:16 PM||#4|
Join Date: Nov 2009
Training Type: Fullbody
Fav Exercise: Deadlift
|build, chest, powerful|
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