One of the things beginners want first when they start training is to build a massive chest. For a massive and a complete chest, you need to have a complete chest workout.
Often workout routines miss the mark with chest exercises by picking wrong exercises and not putting them together in the right sequence.
When beginners first try to build a big chest, they start with a mistake of just doing bench press. Don’t get me wrong, bench press is a good compound exercise that builds your whole upper body, but just doing chest press for your chest doesn’t cut it. Bench press is a pushing exercise and when building a massive chest, that’s only half the story. To maximize your gains on your chest, you need to do both pushing and squeezing exercises.
For the shape of your pecs, genetics plays a big role. Some people develop round ones and other people have square pecs. Some people have a big gap and others have a triangular gap between their pecs, and some don’t have no gap at all. And for that, there really isn’t anything you can do about. Just workout as hard as you can.
The pectoralis major is your biggest chest muscle and it’s divided into three different heads:
Clavicular head at the top.
Sternal head in the middle.
Abdominal head at the bottom of your chest.
Both the sternocostal and abdominal heads cover the lower chest region, but technically speaking the abdominal head is the lower chest muscle. The bottom head is usually ignored or people just don’t realize that there even is a head down low. All three hears are important to know because they can be specifically targeted through particular exercises.
Here are some exercises for a complete chest workout:
One of the best exercises for upper body there is with pullups. Great for beginners and there are infinite variations of pushups that you can do to make it more challenging. There’s a reason that pushups are incorporated in nearly every sport and training program there is. Pushups work. You get the best out of pushups by variating the exercise. Change the elevation, move your hand and feet positioning or even add weights. Wider your hands are the better it will target your chest.
Another traditional, compound bodyweight exercise, for building muscle. Do target your chest you need to do this with a slight forward lean and elbows flared out. If you do this with an upright posture the workload will go to the triceps to greater degree. Don’t start adding big weights before you have mastered the form, it’s an easy way to get your shoulders injured.
For the beginners, it might be a good idea to start doing this on the ground, rather than on a bench. Doing this on a bench and letting your elbows drop lower than your shoulder, will hyperextend your shoulders and put it at risk of injury. Do this even more slowly than you usually do and use a strict form. If you notice that you are bending your elbows then go for a lighter weight. When you bring your hands together your chest fibers will pull together and shorten. Exercise that will hit all three heads of your pec major.
Dumbbell Hip Press
Similar exercise as a regular dumbbell press, except that your elbows are going to be at the side of your body. It’s a good exercise that can bring some variation into your chest workout. And importantly, it’s a good exercise because it’s a shoulder friendly exercise for your chest. You can do this on the bench or the ground. Doing this on the ground limits your range of motion, so your shoulders are even more protected.
Decline Dumbbell Press
For the lower pec, this is one of the most effective exercises there is. This isn’t really an exercise for the beginners. The movement of pressing weight up from a declined position requires practice and mastery of the basic chest press exercises.
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