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Hard Bodies 12 Steps To Ensure You Get The Best Chest Workout:
NYC Fitness Always lift weights in a full range of motion.
Perform sets of 10 maximumbut it's morepreferable to only do8 or 6 reps for best results.
NY Fitness Don't forget to do at least 2 warm up sets.
Make sure to find yourself increasing weights every set.
Rest and recover for at least 1 minute and 30 seconds in between sets.
Eatlean protein foodsfor maximum growth potential.
Stretch before during and after your weight training exercises.
Always improveyour form while lifting.
Personal Trainers NYC have a variety in your chest workout program is critical.
10. Take your supplements.
11. Make sure to do a blast set where you do low weights high reps at the very end without resting after your final lift.
12. Push yourself to lift heavyALWAYS.
The Anatomy of the Chest:
The main chest muscle is called the pectorals major, some call them Pecs. These chest muscles are attached to the front of your rib cage. The pectorals major muscles are jointed to the homeruns next to the joint and begin near the breastbone in the center of the chest. The fibers of the pectorals major and pectorals minor sweep across the chest. Their fan-like structure allows the homeruns to move around over many planes across your body. The pectorals minor muscle is located underneath the pectorals major, joining to the coracoid process of the scapula that begins on your middle rib cage.
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Flat,Incline,Decline Barbell Bench Press
The barbell press is one of the most basic chest exercises there is. Its movement allows you to handle most all the weight during your entire range of motion. As you probably already know, the incline bench press works primarily your upper chest muscles and the decline bench press works primarily your lower chest and peck muscles. The regular flat bench works upper and lower about equally. You have to remember that you must add a barbell press to your chest routines to see maximum results.
Flat/Incline/Decline Dumbbell Press
Dumbbell presses for your chest are most effective if you want to build your peck muscles. Using dumbbells allows you to incorporate a much more natural range of motion for this while getting maximum pectoral stimulation. It also helps to keep shoulder injuries at bay. Using a dumbbell also keeps you from what's called musculature imbalances. one side being stronger than the other. This is because stress and muscle stimulation is distributed equally across both sides of your body. Using dumbbell presses is a great way to get the best chest workout possible.
Wide-Grip Dips
I see many people who skip this awesome chest exercise. Why? I'll never know. Using a wider grip allows you to really focus on stimulating the entire pectoral muscle because it lessens the strain on your triceps to do the movement. It's great for isolation. Sometimes the weight of your own body might not suffice. It's possible to add a weight belt for more resistance. If you're looking for overall pectoral stimulation and development, wide grip dips are critical.
Sample Chest Routines to achieve the best chest workouts possible.
Chest Routine# 1
Flat Dumbbell Press: 2 sets of 5 to 7 reps
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Your goal should be to work to concentric muscular failure through all the reps, while limiting each set to 5-7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.
Make sure to keep your written goals to achieve concentric muscle failure during all your repetitions so that each set you're doing is only 5-7 reps at maximum. Make sure to write down your progress from day to day to really get the best chest workout of your life!
