To build your chest you need to know the best type of chest exercise.
The single best way to build your pectoral muscles are by using the
bench press, everyone knows that and its true. The good thing about the pecs are that they are pretty
easy to build up and it doesn’t take too long before you start to
notice the increase in size of your chest. It’s important to know that
there is not just the one standard bench press that will pump up your
chest, but knowing how to use the bench press it is definatly the best
chest exercise. The best way to increase the muscle size and strength
of your pectorals is to train them using a variety of exercises. Its
best to mix your pectoral training with free weights and machine
exercises.
I suggest you use three different chest exercise and routines when you
are training your pecs, flat bench press, dumbbell fly’s and the
exercise machine. You will need a Bench and a Barbell to do the flat
bench press, the flat bench press is simply lying on the bench and
holding the barbell across your chest then raising it as high as you
can and then lowering it down. The forearm should be perpendicular to
the bar and the back should lean completely on the bench. When doing
this exercise make sure you use a rack to hold the barbell or have a
spotter because it can get very dangerous if you can't physically hold
the weight any longer. A little tip I got from a bodybuilder was to do
this exercise twice but the second time put your feet on the end of the
bench that way you can arch your back and the pectoral muscle is being
fully worked, try it you will defiantly notice the difference.
Dumbbell fly’s are great because they really utilize every muscle in
your pectoral area and put stress on your arms, that’s why free weights
are so good because they help build other muscles that wouldn’t
normally be used but because you have to support the weight yourself
they help to develop other muscles. Breathe out while dumbbells are
being raised. At the end of arms stretching, elbows should be slightly
bent.
Chest exercise on a machine is great because you cannot cheat on an
exercise machine, everything is supported for you so all you have to do
is move the weight. There are a couple of different types of exercises
you can do on a machine and I recommend getting one that can supply you
with a variety of routines that way you always have room in your
routine to expand and develop.
There is another exercise that can be used to train your pectorals and
that is cross cables. There are at least three different versions of
this exercise: one using high cables and bringing them forward, in
front of the eyes one bringing the high cables toward the ground
another one using the low cables and raising them to the head. The
middle, low and upper part of the pectoral are respectively stimulated.
Of course there is always the conventional push up. But you can also
get equipment that ads to the resistance of your push up which is a
really effective way to train your pecs, its also cheap.
surely if you are arching your back you are not isolating the exercise to just your chest as your back is compansating for the lack of input from your chest. Could also lead to lower back strain.
» left by Stephane from Canada (361 days 11 hours ago.)
I've got a question for you. I've been doing 4 sets, the first set I do 12 reps, and then 10, and then 8, and then 6. Going up in weight each time. Is that the most effective way to build muscle or is there another way I should do it. Currently, for my chest I do cable cross overs at eye level, incline bench, flat bench, and machine flyes. Is that good? I want my chest to be huge!!! Let me know if I should change anything. And also, I work my chest twice a week.
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