Friday, October 29, 2010

Build Your Chest Easy


Want to have a ripped, rock hard chest that will make the girls drool? It's not at all that difficult as it may seem. Your chest is a major motor function of your body contributing greatly to your upper body power, so naturally a males body will build that chest tough!

Pectoralis Major & Minor

Most commonly referred to as just your pectoral muscles, these are not just as simple as push. It's far too common for males to train there pectorals hard and after several weeks notice they have a chest which doesn't look like you average movie star studs chest. This is because the pectorals need to be shaped! 


In the diagram above you can see that different parts of this muscle operate different motions, and when you build on these areas they become bigger. So what you need to do is balance your training over these areas so you achieve a nicely shaped and symmetrical pectoral muscle.

Getting Ripped

Alrighty then, first of all in my opinion chest exorcises are the easiest and most enjoyable but that could just be me. I believe this because your chest muscles are quite large and these muscles are generally constantly being used throughout the day in practically every situation. 

Training your pectorals is simple and quite easy it is almost always done using a bench press, the universal machine for all things chesty. The most common exorcise on this machine is the bench press which just so happens to be the name of the machine. 

The Bench Press

Essentially contrived of a bench, and two safety poles of which also hold the barbell when not being used. Note that the only essential part of this is the bench, an you can choose between using a barbell or dumbbells.
The bench press is the core exorcise for your pectorals and will achieve most of the mass gain in muscle.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

Instructions on how to perform a Bench Press can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

Incline Bench Press

The incline bench press is much the same as your ordinary bench press only the bench is raised, generally a 30 degree incline is optimal. This exorcise will target the upper part of your pectorals and will create more size to your pectorals. 

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

Instructions on how to perform an Incline Bench Press can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

Decline bench Press

The decline bench press is opposite to the incline obviously, and targets as you would expect the lower pectoral region, in turn creating a curve underneath your chest muscles and gives a good shape.

http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press

http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press

Instructions on how to perform a Decline Bench Press can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press

Dumbbell Flyes

These are exceptional exorcises which give great volume and shape to your pectorals as well as building on valuable strength. These can be performs normally and also in both incline and decline variations. These require great care as injury while performing this exorcises is expected if not done correctly.

Safety Tip: When performing this exorcise make sure you never let your elbows go below your shoulder 
height, doing this causes hyperextension of the pectorals and you will find both pain and strength loss if you go below this point too far.

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Instructions on how to perform Dumbbell Flyes can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes


These are my recommended exorcises you should incorporate into your chest building routine, I recommend you perform these exorcises using 3x10; 3 sets 10 reps on each exorcise. Make sure you train all areas of your pectorals to ensure you get the ripped chest you dream for!

Easy Muscle Building Tips by Phil.


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