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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. 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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