Many of us face the same issue with building muscular chest muscles as others do with building up their legs. The reason is not necessarily because the exercises are being performed incorrectly, but mainly because every person has a unique body type. Some of us can naturally build certain muscles bigger and quicker than other folks. Having said that, just because your chest muscles do not grow quickly does not mean that it is not possible. You too can have a barrelled chest with only 3 easy exercises that isolate your pectorals. Persistence and hard work towards attaining your goals will ensure the benefits that you want!
Flat Bench Barbell Chest Press
The Bench Press is the most widely used chest building exercise, having been around for years. You do not even have to do heavy weights with the bench press to achieve your muscle gains. Medium weights with a slower tempo will yield the same results. Of course during your training you will have some heavy lifting days, but that is because your body needs a change from time to time to be able to grow.
Get your form down properly first before placing weight on. What you want to do is lay down beneath the bar to where it is at mid chest level. While gripping make sure your wrists are straight, the bar is in the palm of your hands, and your thumbs are wrapped around the bar. Bent wrists may cause injury to the hand, wrist, and arm as well. If the bar is on your fingers rather than your palm then it can cause the previous listed injuries, plus slip off and drop the bar on you. Again to prevent injury, make sure your thumb is not on the same side as your fingers, and it is actually wrapped around the bar. Wrap the thumb around the bar and be safe!
To get the technique right, firstly lie on your back with your shoulder blades pulled back, and your chest pushed out. A good training technique to practice this is by placing a broom stick on your spine while standing and then pinch back to hold it in place. As soon as you get your form correct, push the bar away from your body, ensuring your feet remain fixed on the ground. At this stage the bar should be in line with the center of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Once the weight is back up clench your pectorals and make them flex. This increases the blood flow to them and encourages growth.
Flat Bench Dumbbell Press
To make sure you hit the chest from various angles, I would recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. The only difference is getting into position. You will have to pick-up the dumbbells and go to the bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to move into position. Lay back while simultaneously pressing the dumbbells out while blowing out. Make sure your body is in correct form and bring the weights down to where elbows just pass your body. As you press up you will do something different than you normally see. As you press the dumbbell up you should angle your wrist so that the inner side of the dumbbell is angled upwards. This will place more stress on your chest muscle, creating more growth!
Pec Flyes
Again, your starting body position is the same as the other two chest exercises. Start with elbows slightly bent and then raise the dumbbells whilst keeping bent elbows. As you go downward keep complete control because this exercise can easily stress your chest muscles and pull them. It's ok to keep light weights to start with. From here, raise the dumbells and bring them together in front of you, with your palms facing each other. Elbows should still be bent. This is moving the chest muscles in yet another way just like the dumbbell press.
These three exercises by themselves will certainly build that barrel chest you want. Incline and decline are great to supplement into your exercise regimen for your chest. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. In decline, your triceps receive more focus. Some research has even shown that decline press might not even be required if you are already exercising with the incline press.
Flat Bench Barbell Chest Press
The Bench Press is the most widely used chest building exercise, having been around for years. You do not even have to do heavy weights with the bench press to achieve your muscle gains. Medium weights with a slower tempo will yield the same results. Of course during your training you will have some heavy lifting days, but that is because your body needs a change from time to time to be able to grow.
Get your form down properly first before placing weight on. What you want to do is lay down beneath the bar to where it is at mid chest level. While gripping make sure your wrists are straight, the bar is in the palm of your hands, and your thumbs are wrapped around the bar. Bent wrists may cause injury to the hand, wrist, and arm as well. If the bar is on your fingers rather than your palm then it can cause the previous listed injuries, plus slip off and drop the bar on you. Again to prevent injury, make sure your thumb is not on the same side as your fingers, and it is actually wrapped around the bar. Wrap the thumb around the bar and be safe!
To get the technique right, firstly lie on your back with your shoulder blades pulled back, and your chest pushed out. A good training technique to practice this is by placing a broom stick on your spine while standing and then pinch back to hold it in place. As soon as you get your form correct, push the bar away from your body, ensuring your feet remain fixed on the ground. At this stage the bar should be in line with the center of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Once the weight is back up clench your pectorals and make them flex. This increases the blood flow to them and encourages growth.
Flat Bench Dumbbell Press
To make sure you hit the chest from various angles, I would recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. The only difference is getting into position. You will have to pick-up the dumbbells and go to the bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to move into position. Lay back while simultaneously pressing the dumbbells out while blowing out. Make sure your body is in correct form and bring the weights down to where elbows just pass your body. As you press up you will do something different than you normally see. As you press the dumbbell up you should angle your wrist so that the inner side of the dumbbell is angled upwards. This will place more stress on your chest muscle, creating more growth!
Pec Flyes
Again, your starting body position is the same as the other two chest exercises. Start with elbows slightly bent and then raise the dumbbells whilst keeping bent elbows. As you go downward keep complete control because this exercise can easily stress your chest muscles and pull them. It's ok to keep light weights to start with. From here, raise the dumbells and bring them together in front of you, with your palms facing each other. Elbows should still be bent. This is moving the chest muscles in yet another way just like the dumbbell press.
These three exercises by themselves will certainly build that barrel chest you want. Incline and decline are great to supplement into your exercise regimen for your chest. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. In decline, your triceps receive more focus. Some research has even shown that decline press might not even be required if you are already exercising with the incline press.
About the Author:
My Personal Trainer Online offers highly effective training plans for weight loss, building muscle and sports people. Visit today to see if they're able to assist you.
Aucun commentaire:
Enregistrer un commentaire