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Health 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.
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.
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Build bigger powerful chest muscles
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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.
Click
here to get free chest muscle training report!
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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here to get free build bigger chest muscle report!
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 decline 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 flye
For this chest muscle exercise
you will need an incline bench and a set of dumbbells. Incline flye 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.
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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