2 “Must-Do” Exercises For A Massive Chest (Based On Science)
นอกจากการดูบทความนี้แล้ว คุณยังสามารถดูข้อมูลที่เป็นประโยชน์อื่นๆ อีกมากมายที่เราให้ไว้ที่นี่: ดูความรู้เพิ่มเติมที่นี่
Chest is one of the most enjoyable muscle groups to train. Yet, it seems to be a muscle group that many people struggle with developing. This then often leads them to throw every single possible chest exercise at it in hopes that it’ll grow. But, the truth is, this haphazard selection of exercises for chest often does more harm than good. Today I’ll show you how you can get the most bang for your buck when it comes to how to build a bigger chest by instead just focusing on 2 simple yet very effective chest exercises geared for mass (incline dumbbell press and cable/banded movement) – that when paired together, can make a big difference in your chest development.
The first exercise is the low incline dumbbell press. Pressing movements for the chest are necessary because it enables us to apply a high amount of tension to our chest overtime since can both lift heavier loads with it and easily progress it over time with more weight. But dumbbell presses have advantages over barbell presses since it allows us to achieve a greater range of motion on our chest fibres, while also giving us the freedom to tweak our form to better suit with our individual chest fibres and with what just feels most comfortable on our joints.
Now, a low incline press is one of the best chest exercises geared for mass for a of couple reasons. The first reason is that we want to ensure that we’re adequately training each portion of our chest. That’s because with a low incline up to just 15 degrees, you get a significant boost in upper chest activation but with less of an increase in front delts involvement and with less of a drop in activation from the middle and lower portions of your chest. And I’d even argue that when you then apply a slight arch in the upper back and tuck the elbows in slightly as you perform this movement, you’ll now be aligning the resistance with even more of your chest fibres and experience even greater activation of your whole chest. The second reason why this chest exercise is beneficial is comfort. By adding a slight incline, your shoulders will now be placed in a slightly externally rotated position which for many is a much more comfortable pressing position for the shoulder to be in.
The next exercise is going to be any sort of cable or banded movement, like a seated cable fly or, if you don’t have access to cables, then banded pushups or banded flyes. During a dumbbell press, our chest experiences the greatest amount of resistance at the bottom, stretched position. But as you press the weight up the resistance progressively decreases until you reach the top position, where the chest now receives very little stimulation. And what we know about muscle growth is that exercises with different strength curves will likely produce different amounts of muscle growth in each region of our muscle. Which implies that if we stuck only with the dumbbell press or added in other exercises for the chest that have a similar strength curve like the dumbbell fly, then we’d be failing to adequately train and stimulate our chest in the locked out position.
The cable fly accommodates for this by providing adequate tension on the chest throughout the whole range of motion, especially during the fully contracted position. You can also play around with the angles of this chest exercise to emphasize the upper, mid, or lower portions of your chest as well. Similarly, if you don’t have cables, the banded pushup or banded fly is a suitable alternative since the resistance applied to your chest will be lowest at the bottom position but then progressively increase as you lockout and reach the chest’s fully contracted position.
Now, what you choose to do with these two exercises is totally up to you. I would definitely recommend plopping them somewhere into your current chest routine as you see fit. And if you’re currently doing a ton of different exercises and volume for your chest yet not making any progress, then shifting more of that volume and effort to these two movements instead, while focusing on performing them with proper form and progressing them overtime, will do wonders for your chest development.
When it comes to how to build a bigger chest, often times, more is not better. For a stepbystep program that uses science to show you exactly how to train AND how to fuel your body week after week so that you can build muscle and lean down as efficiently as possible, then simply take the analysis quiz to discover which sciencebased program would be best for you and where your body is currently at below:
https://builtwithscience.com/bwsfreefitnessquiz/gender?utm_source=Youtube\u0026utm_medium=Video\u0026utm_content=Description%20box\u0026utm_campaign=2%20must%20do%20chest%20exercises%20Dec%2013%2F2020
TIMESTAMPS:
0:00 Overview
0:29 Exercise 1
1:03 Exercise 1 Reasoning
3:23 Exercise 2
3:37 Exercise 2 Reasoning
4:51 Exercise 2 Alternative
5:15 Application
MUSIC: https://soundcloud.com/iamryanlittle
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The LOWER Chest Solution (GET DEFINED PECS!)
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The lower chest line is something that many guys struggle to develop. In this video, I’m going to show you how to get defined lower pecs by hitting the bottom most portion of your pec muscles with the right exercise selection. In fact, I’m breaking out 8 exercises that will help you to hit your lower chest more effectively than ever before.
I start by showing you the classic decline bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline variation. It all has to do with the position of your arms in relation to your torso when doing the movement. You will see that when you sit up after finishing a set of decline bench press that your arms are not angled perpendicular to your body but downward.
The anatomy of the chest explains why this is the preferred angle for attacking the bottom of your chest. The pectoralis major is broken up into two main sections (the clavicular or upper and the sternal or lower). In the sternal area of your chest however you have an additional head of the pecs called the abdominal head. This is the lowermost portion of the pecs and angle from bottom to top heading towards your humerus.
If you follow the fibers and train in the same plane as these lower chest fibers then you will more effectively allow them to be activated and recruited during your chest exercises. Knowing this, we can select chest movements that are better able to hit this lower chest than what you might currently be doing. If your chest workouts consist of simply dips or decline bench press to hit your lower pecs or worse, you avoid these exercises all together, then you are going to benefit from trying some of these out.
First we revisit the classic dip exercise (which is again a great way to hit the lower chest) and make it even better by including a plus push at the end of every rep. This extra scapular protraction allows you to hit the serratus anterior muscle as well, which ties in perfectly with the function of the chest and helps to stablize your shoulder during the exercise as well.
Next we can do a straight bar dip to hit the bottom pecs. Because you have to angle your entire body more forward during this exercise to keep yourself balanced over the bar, you automatically wind up placing your arms in the proper position to effectively target the lower chest more. The additional internal rotation of the arms during the exercise helps to get a better contraction on the chest at the top of every rep.
From here, you can get more adduction into the exercises you are doing for your lower chest by performing either the D2 flexion pattern with a band or the kneeling x crossovers. Both of these allow you to train with either one arm at a time or both and help you to build a better mind muscle connection with the working muscles. This carries over to help you get better muscle development and a defined lower chest in the long run.
There are many other exercises that I show for getting a sculpted lower chest including some home options that don’t require any equipment at all. The bottom line is, if you want to work the bottom of your chest and want to get rid of flat or saggy pecs then you have to start selecting the right exercises for this area. Here I have shown you 8 exercises but you don’t have to do them all. Pick a couple and add them to your chest training and you will see a difference in no time.
For a complete program to build an athletic and ripped body from head to toe (not just in your lower pecs) then head to http://athleanx.com and get the ATHLEANX Training System. Start training like an athlete and see how fast you can make improvements to your physique by overlooking nothing in your training.
For more videos on how to fix saggy lower pecs and the best chest exercises for building bigger pecs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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