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Building Big Muscles
The Most Effective Pectoral Exercises For A
Massive Muscular Chest
Whether or not you simply desire to shed unwanted
fat and firm up your pecs (chest muscles) in order to get rid of the "man
boobs" look, or your goal is to build jaw dropping muscular chest, then you
definitely have to focus on the most effective pectoral exercises on a regular
basis.
While hitting the gym regularly and hopping
from chest exercise to chest exercise without a decent plan can help you build
your pecs to some small degree that will not be very effective. If you really
want to build a big strong chest muscle that you can be proud of, then you
need to plan your chest workouts around top free weight exercises and forget
about the laundry list of worthless and ineffective pectoral exercises.
No matter what body part you want to focus
your attention on, it is my opinion that you are much better suited picking
the chest exercises that allow you to train with heavier weights through a
complete range of motion that incorporates muscles from multiple body parts
(compound exercises).
When it comes to chest training workout, I
really like to stick with the fundamental chest presses that incorporate the
deltoid (shoulder muscles) and chest at the same time. I really think that you
get more bang for you buck hitting the gym this way than you would by isolate
each and every muscle group.
If you train for chest muscle growth by
focusing on isolation movements that don't work the muscles of your shoulders,
you reach a point where while you are isolating the pectoral muscles, you are
not training with a heavy enough weight to stimulate real muscle growth.
Listed below are my choices for the most
effective chest exercises. Take the time to learn how to perform each of these pectoral
exercises with correct form and start utilizing them in all of your chest
workouts. You will soon feel a nearly instant difference in the size and
strength of your chest only after a few weeks of workouts. Everybody will
start to take notice of your bigger, stronger pectoral muscles.
The Ultimate Pectoral Exercises
Bar
Bell Bench Press - This is easily the most recognizable of all of the
pectoral chest exercises. Stimulating muscles from your pecs, delts and
triceps, this old school traditional chest workout will help you gain
some serious chest muscle fast!
To
perform the flat bench press - Lie on your back on a flat bench with your butt
in contact with the bench and your feet flat on the ground. Grasp the bar with
your hands spaced slightly wider than your shoulder width in an overhand grip.
Lower the weight in a slow and controlled motion until the bar is placed just
below your nipples. Extend your arms upward while pushing the weight until the
bar is in the starting position.
Barbell
Incline Press - The barbell incline press is another timeless and very
effective pectoral exercise that will help you get your pecs into amazing
shape. The incline press stimulates the muscles in your upper chest and
shoulders.
In order to perform the barbell incline
press, lie down on an incline bench that is elevated in an angle set between
35 and 60 degrees. I personally find that a lower angle between 35 and 40
degrees allows me to train with heavier more growth stimulating weights.
Then wrap you thumbs around the barbell with
an overhand grip that is slightly wider than shoulder width. Lower the bar in
a slow and controlled manner to the top of your chest. Make sure that your
back and butt are in contact with the incline bench during the entire
exercise. Then push the weight up until the bar is back to the starting
position.
Dips
And Weighted Dips - When performed correctly, chest dips are one of the
most effective chest exercises. Dips target your chest muscles including your
delts and triceps at the same time.
One of the really cool things about dips is
that when performed properly, dips allow you to really stretch out your chest
and shoulder muscles at the bottom of the exercise, which can help to increase
the range of motion of your shoulder joints.
To perform weighted dips, grab the bars and
hang your body with your arms fully extended and you legs curled up behind
you. Bend your elbows and lower your body in a controlled manner until your
chest is level with the parallel bars, then press down and lift your body back
up to the starting position. In order to place more of an emphasis on your
pecs and less on your triceps, lean forward throughout the complete movement.
If I had to pick only 3 pectoral exercises
to comprise my chest workouts, bench press, incline press (as well as the
dumbbell equivalents) and chest dips would be the exercises I would go with.
Not only do these basic chest exercises require little in the way of fancy
equipment, there is no doubt that they are among the most effective exercises
for building a massive and button popping chest.
For more effective chest muscle exercises,
click Build Jaw
Dropping Chest Muscles.
Best
Wishes
Nick
Andrade
Nick
Andrade is a certified personal trainer and lifestyle and weight management
consultant who specializes in helping people gain muscle mass quickly,
healthily and naturally. If you found these exercise tips helpful, check out
Nick's website and learn how to gain
muscle mass with more exercise demonstrations and free muscle building
workouts and exercises. While you are there, just make sure to sign up for 6
weeks of free workouts and 2 free chapter from Nick's book The Muscle Mass
Advantage!
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