Every bodybuilder wants to build his confidence by building his chest! It’s not that hard to do, but you have to remember a few basic strategies when planning your workout. First, you need to understand the anatomy of your chest muscles.
Know Your Body for Health and Fitness
You might know of these muscles by the names clavicle head, pectoralis major and pectoralis minor but they are actually one muscle. The pecs are fan shaped and the different names just tell us which part of this huge muscle we are working on. Each chest exercise works on your muscles from a different angle, and this stresses different parts of your chest.
You are aiming to develop your big chest muscles symmetrically by stimulating each area with a different exercise, reaching deep into your muscle fibers. All the chest exercises work the whole muscle, but not all develop each section to the same degree.
Why Use Free Weights to Build Chest Muscles?
The best way to make consistent and symmetrical growth to your chest is to use free weights. Using dumbbells is a great way to build awesome pecs and has many advantages over chest machines. Machines are built to make you perform a narrow range of exercises and these movements won’t reach deeply into all the areas of your chest.
They also fail to build supporting muscles, called synergistic muscles, so necessary for rapid growth, and this can lead to injury — something you definitely want to avoid. Remember, concentrate on your techniques and correct lifting form to avoid straining your body.
The Ideal Chest Muscle Exercises
The most common chest exercises are flys and the flat bench press. As said above, these will build some of your muscles, but not all of them to the degree you need for a well-proportioned chest. Repeating the same two exercises is boring and won’t get results. The pec muscles need to be hit from all angles, and this has the added benefit of stimulating your biceps, triceps and delts at the same time.
You want to use your mind to focus the force of each rep onto your chest. You want to avoid relying on your other muscles, such as delts and biceps, and make your chest do the work.
Squeeze your muscles at the top of every motion and make sure you get the full range of movement. The best way to stimulate deep muscle growth is to slow right down as you lower the weight, and create resistance by fighting against gravity.
Stay Safe and Prosper!
Working out is about using your brain as much as your body. Common sense is needed whenever you lift and a personal trainer or friendly spotter is a must to ensure you are lifting correctly. Your trusted trainer will advise you how to correct any mistakes you’re making with your heavy lifting and will push you to continue with forced reps for that deep tissue stimulation.
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