Basic
Chest Muscle
Development
By:
Zach Bashore
The
chest is one
of the most
overtrained
bodyparts
and for obvious
reasons. People
will try pumping
out more reps
on the bench
press than
that of the
previous day.
These people
are not educated
on how to
properly bodybuild,
let alone
on how to
build a decent
sized chest.
This article
is for those
uneducated
people who
would like
to learn the
basics of
the chest
and incorporate
that learnt
knowledge
into their
own workout
program.
The
two primary
muscles that
make up the
chest are
the pectorolis
major and
rotator cuff.
The pectorolis
major allows
for flexion,
adduction,
and medial
rotation,
while the
rotator cuff
allows for
medial rotation,
supraspinatus,
and abduction.
The muscles
that contribute
to the thickness
of the chest
are the latissimus
dorsi muscles
of the back.
When this
muscle is
contracted,
the measurement
of the chest
can be significantly
increased.
Thick pectorals
will add greatly
to the height
of your chest,
while strong
pecs become
useful when
feats of strenght
are needed.
The
variation
of exercises
performed
will vary
on the individual
and what type
of equipment
available.
Most bodybuilders
start their
chest workout
with some
sort of incline
exercise,
but be careful
that you do
not overdevelop
your upper
chest. Also
be careful
when working
the lower
and middle
chest fibers,
overdevelopment
of these can
give a person
a droopy look
to his/her
chest. There
are no rules
stating how
many exercises
and how much
weight that
should be
used. When
it comes to
building mass,
everyone responds
differently
so don`t be
afraid of
trying something
new.
Making
progress over
the long term
means switching
intensity
from one workout
to the next.
You should
also vary
the exercises
performed
and the type
of sets that
you decide
to use, no
workout should
ever be the
same. Doing
the same workout
every week,
for months
at a time
can become
dull and heighten
your risk
of reaching
a plateau.
To avoid a
plateau, simply
add more machine
and dumbells
to your training
routine. Some
people say
that machines
don`t build
size, these
people are
wrong! If
you train
hard and heavy
on a machine
and work the
muscle right,
it will grow
just the same
as if you
used free
weights. Muscles
respond to
resistance, but how well
a person responds
to certain
equipment
varies on
the individual.
Don`t
get me wrong,
the chest
is one of
the funnest
muscle groups
to train,
but very few
people know
how to train
it correctly.
Your chest
routine should
emphasize
each section
of your chest
so that you
don`t look
unproportioned.
Finding the
right workout
that suits
your needs
takes years
of trial and
error to get
correct, so
don`t expect
to get everything
right on the
first try.
Have fun with
it is the
most important
advice I can
give you.
If you`re
not having
fun you won`t
want to workout,
and that state
of mind is
spelling recipe
for disaster.
Until next
time, later!
