If you’re seriously committed to a fitness programme, chances are you’ve discovered that there are some parts of your body that require more attention and development than others. For many, this is the chest.
Weight lifting is the recommended way to increase your chest mass. Do be sure to give the new routines you plan to add some thought, because training to develop the chest can be quite intense. Make sure when working with trainers, they have the proper personal trainer qualification or a personal trainer diploma.
Understanding the Anatomy of the Chest
The chest contains two major muscles, the pectoralis major and the pectoralis minor. The pectoralis major is a large muscle with a fan shape that’s located at the front of the chest. The pectoralis minor can be found under the pectoralis major. The pectoralis major originates from the clavicle and the breastbone (sternum), and inserts into the humerus. This muscle is responsible for extending and flexing the humerus, as well as rotating medially and adducting. The pectoralis minor is found under the pectoralis major. It has a triangular shape that works to stabilise the action of the scapula. When considering exercises that work these muscles, be aware that although they do respond to targeted training, the best results are achieved over time, rather than in intensive short bursts. To do these exercises, you’ll need just a barbell, a set of free weights and a standard bench.
Top Chest Exercise #1 – The Barbell Bench Press
This exercise is perhaps the most popular and most effective of the five described in this article. It increases both strength and the size of the chest. Here’s how it goes: Lie flat on a standard weight bench with your feet flat on the floor. Rotate your lower back so that both your glutes and lower back are tight to the bench. Then, keeping your back and head on the bench at all times, remove the bar from the rack, and lower it slowly to your mid chest. Stay flat on the bench, press your feet to the floor, and use both arms to lift the bar straight up back to the starting position. Perform this exercise for the desired amount of repetitions; also called reps, which will be optimally 4 sets of 8 repetitions.
Top Chest Exercise #2 – The Dumbbell Bench Press
This exercise is similar to the barbell bench press, but provides greater and more accurate targeting of the pectoral muscles by allowing a greater Range of Movement (ROM). Rather than lifting the weight straight up, bring the dumbbells in towards the mid line of the chest meeting at the top of the press movement. It’s also more traditional to perform this exercise on an ‘Incline Bench’ so as to target the Upper Chest Region. Lie with your back flat on a bench, as for the barbell press. Holding a dumbbell in each hand, keep your feet on the floor and stay flat on the bench at all times whilst performing the Press Movement. Rest the weights gently on each shoulder, and then lift them up and away from the body. Perform this exercise for the desired amount of repetitions; also called reps, which will be optimally 4 sets of 8 repetitions.
Top Chest Exercise #3 – Explosive Push-Ups
If you’re trying to increase chest mass, experts say that you should include rapid motions in your regimen. This exercise creates a powerful amount of resistance by way of its explosive movements. Start on your hands and knees. Then, extend your feet back, using your toes to hold the position, with your legs straight and hips locked to engage your core correctly. Ensure you have placed your hands flat on the floor, shoulder width apart, with your arms straight. Lower your upper body to the floor by bending your arms at the elbow. Then, push hard against the floor in an explosive manner, so that your hands come off the ground. To make the exercise more challenging, clap your hands at the top of the explosive push-up motion.
Top Chest Exercise #4 – The Incline Bench Press
This exercise, which is very similar to the standard bench press described above, works the Upper Pectoral Muscle Fibres, along with the deltoids and triceps. Because the exercise is performed on an incline, it places a greater demand on these muscles. Adjust the bench to an inclined position, ensuring that the bench does not exceed an incline of 33degrees. This will stop the front shoulders (Anterior Deltoids) from becoming un-necessarily fatigued early on, before the pectoral chest muscles. Un-rack the weight, and lower it until it touches your upper chest. Press the weight up to the initial position with fully extended arms. Allow the elbows to flare out in a natural manner as you lower the weight, and not to forcibly be tucked in, maintaining a 45-degree angle of your upper arms to your sides. It’s important to maintain this angle to avoid excessive strain on the shoulders.
Top Chest Exercise #5 – The Decline Bench Press
This exercise also is similar to the standard bench press. It works the Lower Pectoral Muscle Fibres, along with the deltoids and triceps. Because the bench is declined, the exercise helps to develop the lower sternal chest muscles. To perform it, set the bench to a decline of no more than 33degrees. Un-rack the weight, lower it until it touches your lower chest. Press the weight up to the initial position with fully extended arms. Allow the elbows to flare out in a natural manner as you lower the weight, and not to forcibly be tucked in, maintaining a 45-degree angle of your upper arms to your sides. It’s important to maintain this angle to avoid excessive strain on the shoulders.
Putting It All Together in an Effective Workout
If you’re a beginner, start with 3 sets of 8 reps of barbell flat bench press and Incline dumbbell Press, before finishing off with at 2 sets to failure of explosive push-ups.
If you’re at the intermediate level, your workout should include 4 sets of 12/10/8/8 reps of incline bench press followed 3 sets of 8 reps of barbell flat bench press. Finally perform either 2 sets of 8 reps of decline bench press or 2 sets to failure of explosive push-ups.
It you’re at the advanced level, the workout would include 4 sets of 8 reps of barbell flat bench press with 4 sets of 8 reps of incline dumbbell bench press followed with either 3 sets of 8 reps of decline bench press or 3 sets to failure of explosive push-ups.
All these exercises can be integrated into your current fitness regimen. Some people though, use them in targeted, chest-only workouts. The key here is to integrate these chest routines, but not at the expense of other parts of your workout. Sure, it will take a bit of extra time to do them, but you’ll see tangible results your chest’s development.
This post was brought to you by Wabba.co.uk, a specialist in personal trainer qualification and personal trainer diploma.
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