[Build Your Chest] If I want to build my upper and middle chest, should I be doing incline presses and high-cable crossovers? Can you give me a workout to follow? A) Yes, those are both great exercises to build your chest, as well as flat-bench presses, dips, dumbbell flyes and dumbbell pullovers. To build and develop your chest properly, you need a variety of exercises. A common mistake is thinking that because a particular exercise makes one area of a muscle sore, it must be targeting that area specifically. While this is true in some cases (such as with your back), your pecs are a single muscle with one tendon attachment under each arm. No matter how you look at it—upper, lower or middle chest—it’s still a single muscle, and muscles grow as a whole, not in parts. However, it is important to use multiple angles to hit the pecs because adaptation to unfamiliar stimuli is the key to muscle growth. Try the following chest workout. For each exercise, do 1 or 2 warm-up sets, then follow with 3 pyramid sets of 12, 10 and 8 reps, increasing the weight 10% on each set. Sample Chest Workout • Smith-machine flat bench press • Incline dumbbell press • Flat-bench wide dumbbell flye • Machine chest dip • Dumbbell pullover More here:
Posted on: Wed, 23 Apr 2014 18:20:32 +0000
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