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Free Fitness Articles
How to build powerful big chest muscles
You can be the proud owner of a big
and powerful chest. So do you want bigger pectoral muscles? Many people
actually think that there are 2 separate chest muscles, well there aren't.
The chest muscle or pecs that you see on each side of
your chest is a fan shaped one continuous muscle although they may be called
by different names such as pectoralis major, minor and clavicle head to
differentiate the different parts of the same muscle.
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Huge big Pectoral muscles (pecs) or chest muscles that command
respect and adoration
All chest exercises work your chest muscle but from different angles which
places different stress on your chest. You need to use a variety of chest
muscle exercises to hit your pecs at various angles to effectively
stimulate massive muscle
growth. Each different angle you use with any chest muscle exercises will
reach into various different fibers in your chest muscles for effective
stimulation of different areas of your pecs so that your entire chest will
grow muscles fast and symmetrically giving you that broad and powerful chest
that threatens to rip through your t-shirt.
For achieving best results for building your chest muscles, use free
weights, especially dumb bells instead of machines. Chest muscle workout that
use any chest machines should be avoided as it has many disadvantages like it
will not only produce the desired results may also cause injuries because of
its narrow range of movements. Your chest muscles will also not grow fast
because machine exercises lack the involvement of synergistic muscles or
surpporting muscles. As with any weightlifting workout, proper lifting form
and techniques are of paramount importance.
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Many people use only 1 or
2 types of chest exercises and almost invariably, it's the flat bench press
and flys . Well, to build a powerfully broad well chiseled chest muscles, that
is a fatal mistake as you do not adequately hit the pecs from all angles so as
to stimulate muscle growth in your entire chest muscle.
Here are some common but effective
exercises that you can perform to build that big and powerful chest! All chest
muscle exercises will not only work your chest but also your delts, biceps and
triceps to a lesser extent. So you need to focus, visualize and to concentrate
the force on the chest. Mind and your chest muscle connection is vital here so
as to make your chest work harder instead of using your triceps, delts or
biceps to power your chest workout.
Also work on the full range of motion
and squeeze your chest muscles hard at every top of each movement. Always
lower your weight slowly and deliberately fighting gravity to provide more
resistance to your chest muscles and therefore elicit more muscle fibers for
more muscle growth.
A word of caution though. You will
need a spotter or a personal trainer
for safety reasons because you must lift heavy for excellent muscle gain
especially so for chest muscle development. Your spotter or personal trainer
will also be able to correct your mistakes and help you with forced reps to
reach into the deep tissues to elicit maximum muscle fiber stimulation.
Flat bench press
You may perform this exercise
with dumbbells and barbells. To start any flat bench exercises, lie on a flat
bench and firmly position your feet flat on the floor. Make sure that your
butt, back, shoulders, and head are firmly in contact with the bench! Your
back must never be lifted from the bench! Using a grip wider than your
shoulder width, place your arms straight up with your hands gripping the bar
with your thumbs wrapped around the bar.
Hold the barbell/dumbbell above your
body then lower slowly to the lower part of your chest about the same area
where your nipples are. Then drive the barbell/dumbbell up until your arms are
straight and your elbows are almost locked, then squeeze your chest muscles
real hard. Repeat for the next rep.
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Incline bench press
Chest
muscle exercises like the incline bench press will target your muscle fibers
from the upper chest area. A broad upper chest and a pair of solid deltoids or
shoulder muscles will give you that much coveted V shape upper body. Doing flat
bench press emphasizes on the lower part of the chest and so may result in
the drooping chest look. In bodybuilding terminology, droopy chests are called
bitch tits. You want a massive chest, not tits. Your form, methodology and
equipment will be exactly the same as the flat bench press described above
except that you are doing so on an incline bench.
Dumbbell fly
For this chest exercise you
will need a flat bench and a set of dumbbells. Sit down on the edge of a flat
bench with a dumbbell in each hand. Lie back, keeping the dumbbells close to
your chest. Then lift the dumbbells over your chest by extending your arms.
Maintain a slight bend in your elbows. Keep your hips and shoulders flat on
the bench and your feet planted firmly on the floor.
Your arms should be lightly bent and
slightly wider than shoulders and your palms should be facing each other.
Keeping a slight bend in the arms, slowly lower the dumbbells to the sides of
your body in an arc-like motion. At the lowest point, your bent elbows should
be on a horizontal plane, even with the bench. Slowly bring the weights back
up over your chest in an arc. Imagine that you are circling your arm just like
hugging a tree trunk. The bend in your elbows should remain constant
throughout the exercise. As with the other exercises, remember to squeeze your
chest muscles hard and focus on your pecs doing most of the work instead of
your biceps, triceps and deltoids.
Incline dumbbell fly
For this chest muscle exercise
you will need an incline bench and a set of dumbbells. Incline fly exercises
follow the same principles as that of the Dumbell fly except that the bench
inclined instead of flat. This exercise will work on many synergistic muscles
and is excellent not only your chest muscles, but also for overall upper body
muscle gain.
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Incline dumbbell
press
This
chest muscle exercise is exactly like your flat bench press except that you
use dumbells instead of barbells and is on an inclined bench. This exercise
will work on the upper portion of your chest muscles.
There are many more chest muscles
exercises which we can select. But with these few as your basic chest muscles
exercises, you will build big
powerful muscles in no time if your are using the correct form, eat
correctly and have enough rest.
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Build big powerful chest muscles. Broad chest commands respect .
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