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Chest Exercises, Strength and Definition.
Defining and Shaping the Chest Muscles.
Lifting, defining and shaping the chest muscles
as with any muscle group, requires you doing more sets and reps for each
chest exercise. Very importantly for definition and shaping, you must increase the amount of different exercises you do for the chest muscle and change your routines frequently. Avoid sticking to the same routines and the order of the chest exercise group.
If you usually start with bench press followed by flies, change the order around frequently. Chest circuits and super setting advances the defining and shaping of the chest muscle group.
Chest Circuits, Example routine 1.
Treadmill: 40 minutes. (Warm up, Calorie burner)
Bench Press: 1 set of 15-18 * 3
Incline Bench Press: 1 set of 15-18 * 3
Pec Dec: 1 set of 15-18 * 3
Pull Over: 1 set of 15-18 * 3
Push Ups: 1 set of 10 * 3
Flat DumbBell Flies: 1 set of 10 * 3
With the above example, you will do 1 set of Bench Press followed by 1 set of Incline Bench Press, followed by 1 set Pec Dec etc, but you need to repeat the exercises 3 times within the chest circuit. Remember to change the order and or the amount of sets and repetitions frequently.
Chest Circuits, Example routine 2, with Abs.
Treadmill: 40 minutes. (Warm up, Calorie burner)
Bench Press: 1 set of 15-18 * 3
Sit ups: 1 set of 30 * 3
Incline Bench Press: 1 set of 15-18 * 3
Seated Crunch: 1 set of 30 * 3
Pec Dec: 1 set of 15-18 * 3
Abdominal Rotation: 1 set of 30 * 3
Pull Over: 1 set of 15-18 * 3
Push Ups: 1 set of 10 * 3
Leg Raises: 1 set of 30 * 3
Flat DumbBell Flies: 1 set of 10 * 3
Combining the Chest circuit with an Abdominal circuit rapidly advances chest shaping, firming and defining. Remember to change the order, sets and repetitions frequently.
Chest Training Grouping and Exercises.
Training the Chest muscle. Grouping.
Primary muscle group trained: Chest (Pectoral).
Secondary muscle group trained: Triceps.
Third muscle group trained: Shoulders.
Note: When training your chest muscle group it is acceptable and or common that the secondary muscle group (in this case your triceps) tires or burns but never the third muscle group. If the third muscle group tires or burns speak to your fitness trainer.
Strengthening the Chest Muscles.
Strengthening the chest muscle requires greater resistance on the chest muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the chest exercise. Exercise numbers can be high but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire chest muscle area.
Chest Strengthening, Example routine 1.
Chest Press: 6 sets of 8-10 reps.
Dumbell incline Press: 5 sets of 6-10 reps.
Pull Over: 5 sets of 8-10 reps.
With the above example we have a lower number of sets as well as a lower number of reps but we will be pushing heavier weights per set. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Popular Chest Exercises.
Olympic Flat Bench Press.
Olympic Incline Bench Press.
Olympic Decline Bench Press.
Isolateral Converging Bench Press.
Isolateral Converging Incline Bench Press.
Isolateral Converging Decline Bench Press.
Flat Flies.
Incline Flies.
Decline Flies.
Pull Over.
Cross Over Flies.
Dips.
Pushups.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength.
Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to the Chest.
Chest Press.
Pec Dec - Fly.
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Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
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