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Title : The Complete Guide to a massive chest
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The Complete Guide to a massive chest

Exercise and food

there are no shortcuts to huge chest muscles, but there is a right way and a wrong way to do things. First let's start by explaining the anatomy of the chest. Do not worry, because it is not complicated at all. Once you understand how the chest is built it will be much easier to visualize and create training programs for it.

The breast is composed of two muscles:

major and the pectoralis minor pectoral

the chest muscles are attached to the upper arm or to be more precise, to the place where the shoulder joint is. Then they extend to the center of the chest, and are attached to the sternum.

pectoralis major is the large chest muscle in the upper chest that makes most of the chest. The pectoralis major extends across the upper chest, the strenum and joins a ridge in the back of the humerus (the bone of the upper arm)

pectoralis minor is a triangular muscle located just below the main pectorails. It originates from the 3rd, 4th and 5th rib and connected to the scapula.

Pectoral main function is to arm adduction and internal rotation. Pectoralis minor, on the other hand has the function of stabilizing the scapula to "move" the shoulders forward.

This mutual movement, describes the way we do the bench press exercise. As mentioned, when you understand how it works the chest, it is much easier to visualize how the muscle fibers contract during each repetition and adjusted. By developing a good mind-muscle connection, you get much more of each repetition. Many trainees put heavyweights who can not control and end up with more additional muscles (triceps and shoulders) instead of the primary muscles -. Pectoral

Different parts of the chest muscles

When working in the chest, has 3 parts they need to be adequately addressed with various exercises; Upper, middle and lower chest.

The upper chest

This is usually the least developed part for most students. The best exercise to hit this part of the chest is bench press slash. For this exercise you have to adjust the bank for your needs, and how it feels best for you. Most bodybuilders establish a position at an angle of 45 degrees, but it is best to test multiple angles and see which works best for you.

If you think exercise more towards the center of the chest, then the angle is too small and should increase it. Conversely, if you feel your shoulders do more work, then the angle is too high and should decrease.

The middle of the chest

This is the most likely worked part with chest flat bench press. Almost all participants, whether beginners or advanced level, do this exercise (unless you are injured or are not able to do it). Many guys in the gym trying to impress others using heavy weights with this exercise, and almost half of them perform the exercise incorrectly, resulting in serious injury.

One of the most famous questions in each gym is - "How much bench press?". Usually, the question is asked by the above, who exercise incorrectly. It's important to have on mind -. No matter how much you can bench press, leave your ego at the door and focus on order using the appropriate form

Another good exercise that hits the middle of the chest, is the upthrust. pushups are an excellent choice if you can not make it to the gym, or simply want to pump some blood on his chest.

The lower chest

This is the most neglected chest. When you look at some of the most developed in bodybuilding breasts, what you notice is that from top to bottom, chest is almost uniformly developed. If development at the bottom of the breasts is running, you will notice the density at the top with the flat central part and the curvature of delay in the bottom. To some extent this is also genetic, but with proper training so we can correct it.

Exercises like the bench press decline, and sauces help in the development of the lower chest.

chest exercises

• bench flat bar press
• bench flat dumbbell press
• Incline barbell bench press
• Incline dumbbell bench press
• Decreased barbell bench press
• Decline dumbbell bench press
fly
• dumbbell bench Villa
fly
• cufflink tilt Bank
• sauces with your own body weight
• sauces with added weight
• Not yet, the decline and press flat bench in a Smith
machine flies
• pec deck
• cable crossover
• Push
• chest workout

Example chest workout routines

training # 1

• inclined to bench press bar 3 x 8-10 repetitions
• flat bench press bar 3 x 8-10 repetitions
• Decline bench Press 3 x 8-10 repetitions
• dumbbells on an inclined bench 3 x 12 repetitions

training # 2

• Incline bench press dumbbell 3 x 8-10 repetitions
• flat dumbbell bench presses 3 x 8-10 repetitions
• Dips 3 x 10 repetitions
• crossing cable 3 x 12-15 repeats

training # 3 (bodyweight exercises)

• pushups (feet elevated on a chair or bench ) 4 x 12-15 repetitions
• regular pushups 4 x 15-20 repetitions
• bodyweight dipped 3 x 10 repetitions

final words:

concentrate on your form instead of the amount of weight you can push. Remember, you are trying to build your chest, not competing how much you can lift. Of course you should follow some sort of progression and get stronger with time - try to increase the weight every 3-4 weeks, if you feel you are ready to lift more

. focus on the mind-muscle connection. If you do not feel your pecs work, you are probably using too much weight or are using poor form.

Try to focus more on their less developed parts of the chest. For most bodybuilders is the upper chest. Put incline press for the first time in their training while still fresh and strong.

One more important note - let not carry with chest exercises isolation. Concentrating on compounds such movements as presses and dips and barbell weight bench, and add exercises that shape the end of the workout (flies, cable movements, etc ...)

Source: http://www.fitnessandpower.com/training/workout-routines/chest-workout

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