3 Workouts For
Building Your Chest
Now that we talked about the basic exercises and movements
for training your chest, I want to talk about the anatomy of the chest and how different
combinations of these exercises, along with a variety of rep ranges, will help
you reach your goals of building size, strength, or somewhere in between.
When you glance in the mirror it seems like the chest is all one
big muscle group, but it is actually a combination of two layers of muscle. The first is the
pectoralis major, which is a larger sheet of that you see in the mirror, and the second being the pectoralis minor, which is a smaller sheet, which lies underneath. These two muscles work together for the sole
purpose of pushing things.
Although the chest is just one big muscle group, it is
important to think of your chest as three different muscles consisting of
upper, middle, and lower sections.
So lets look at some combinations of exercises and rep
ranges that work on these different areas and help you meet specific fitness goals:
Size Building
- · Barbell Bench Press 3 sets x 12 reps
- · Incline Barbell Bench Press 3 sets x 12 reps
- · Decline Barbell Bench Press 3 sets x 12 reps
- · Dumbbell Fly’s 3 sets x 10 reps
- · Push-ups 3 sets till failure
Strength Building
- · Barbell Bench Press 5 sets x 5 reps
- · Barbell Incline Press 5 sets x 5 reps
- · Decline Barbell Bench Press 5 sets x 5 reps
- · Dips (add weight if you can) 5 sets x 5 reps
- · Push-ups 5 sets till failure
Combination of Size
& Strength
- · Dumbbell Flat Bench 3 sets x 6-8 reps
- · Dumbbell Incline Bench 3 sets x 6-8 reps
- · Dumbbell Decline Bench Press 3 sets x 6-8 reps
- · Dumbbell Fly’s 3 sets x 10 reps
- · Push-ups 3 sets till failure
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