Tip of the Month: Chest Construction



The chest muscles are triangular in shape, wide at the sternum, and insert at the shoulder. They are primarily used in pushing and flying exercises. Always warm up and stretch before loading up the resistance to avoid shoulder problems. Use a spotter when trying a new weight.

Begin with a compound movement like Incline Barbell Press that focuses on upper pecs. The bench should not have too steep of an incline or you will place more stress on your shoulders versus your upper pecs. Take an overhand grip, shoulder width or wider on the bar. Bring the bar down to your upper chest and return to the start position, flexing your pecs at the top. Start light and add resistance each set. Improvise and prop up a flat bench or box to create an incline. Challenge yourself to get stronger.



Flat Dumbbell Fly can be performed on a bench, box, or the floor (which shortens some of the range of motion). Lie flat with palms facing each other, dumbbells over your chest. Lower the dumbbells perpendicular to your torso with long arms, but soft elbows. Stretch and return to the start position, squeezing your chest on the return. Don’t go too heavy or shorten your arm length to compensate.



Incline and Decline Pushups can be executed by placing your hands on a bench for a set of ten reps. Touch your chest to the bench. Immediately place toes on the bench, hands on the floor for another set of ten. Be sure to keep your hands under your shoulders or wider, bend your elbows, and lower your chest to within an inch or so from the floor.





Perform 3-4 sets of each exercise and get a great pump at home. Nicely developed pecs are an asset to any physique. Train Hard!

 

Carla Gray, A.C.S.M. is a personal trainer and can be reached at info@fitnessconnection.net or 504-885-7855.

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