Ultimate Chest Development
Posted: 10/29/2009
Have you ever noticed those other guys in the gym that have such awesome shape and perfect symmetry to their pectoral muscles and you just wished for a few seconds only if you could discover their secret? Let me tell you my friends, it's because they either know the correct way to train their chests or because they have excellent genetics. Most of the time it's because they know how to apply the proper exercises!When training any muscle group understand that every muscle must be hit with a compound movement, stretch movement, and a contracted movement. This is referred to as Positions of Flexion. You are allowing your muscles to work in three different angles which will allow the muscle to develop into fullness, have perfect shape, and have every detail it was meant to have. In another words you are allowing the muscle to live to it's fullest potential.
If you watch some guys in gyms all across the world you will see a lot who use the bench press, incline bench press, decline bench press and then maybe a few sets of flat bench flys. Now I'm not saying that these exercises don't help develop the chest but this is the wrong way to execute the proper plan of building that god like chest. All that got accomplished with this particular set of exercises was three different compound movements and one stretch movement. They forgot the contraction movements and they didn't divide up the chest into it's three different sections.
The next time you work your chest try applying this routine. It's very basic but if you do it right and apply intensity to the two work sets you will be sore the next day because you just hit your chest muscles in ways that they are not use to on a regular basis. be sure to do it in the order I have written!
* warm up with 1-2 light sets 50%-75% of the work load (work sets should be the ones you go all out on)
bench press * 2 x 8-10
flat dumbbell flys * 1-2 x 10-12
incline bench press * 1-2 x 8-10
incline dumbbell flys * 1-2 x 10-12
wide grip dips 3 x max reps
pec dec flys 2 x 15
Give this a try and if you check back in a couple weeks I will list other workouts, intermediate and advanced, for you to try out. You in for a real treat when I start listed super sets and drop sets! You better have the bengay ready baby!
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