Actually, the chest consists of only one large muscle, the so-called pectoral muscle. However, in weight training and also in bodybuilding, the chest is divided into three parts: upper, middle and lower. This is correct from the anatomy, but still this does not affect the muscle function, because it does not matter what work-out you do, only the one large pectoral muscle is contracted.
The saw muscle is located next to the pectoral muscle and therefore you can integrate them right into your chest workout plan. The classic work-outs to train the chest are butterfly, push-up and bench press.
Moreover, one myth should be put to an end here and that is that you can train the outer and inner chest specifically. This is because the muscle fibers are the same thickness at every point, that's how nature created it and namely they run from the outside to the inside.
An effective workout
Belly in, chest out! This is exactly what is essential if you want to do effective chest training. For men, this means muscular and powerful, and for women, perfectly defined and firm. Moreover, in body language, a strong and upright chest means self-confidence and openness.
When you train the chest, the individual exercises not only serve the appearance, but at the same time you do something good for the movement of the arms and shoulders, because the chest muscles are also involved in this. An effective workout can be done both in the gym and at home in between.
The best exercises for home:
The chest stretcher: type of training: stretching and can be done without tools.
- Stand upright and straight.
- Stretch both arms out to the side and bend them slightly.
- The hands are at shoulder height.
- Pull the elbows and arms back slightly to the point where you feel the stretch in the chest.
- Hold this position for a few seconds and then repeat 2 - 3 times.
The arm stretcher: Fitness workout with the aid of a gymnastic band
- Put your feet together and stand upright and straight.
- Extend the arms straight, in line with the shoulder.
- Hold the band behind your back and wrap it around your hands so that it is slightly taut.
- Then move the arms forward, tightening the band while keeping the wrists stable.
- Then slowly bring the arms back to the back and repeat.
- Recommended: 10 - 15 repetitions, 3 sets.
Work-outs in the gym
If you want to train chest in the gym, you have a wide choice of exercises, such as bench press in different variations, butterfly, dips, push-ups, flying on the cable pulley or even with dumbbells for example. Let's briefly discuss the dips here.
Dips are performed on a bar. The arms are stretched in the starting position and the legs hang bent in the air. As you inhale, you bend your arms and your body is lowered down to your chest onto the bar slopes. Then push the body back to the starting position.
- Lower the body, tilting the upper body slightly forward.
- Push the body back to the starting position, not fully extending the arms.
You can make the dips even more difficult for the workout, and thus also limit the range of repetitions, by loading yourself with additional weights, such as a belt. On the other hand, the dips can be made easier by using a special footboard that makes it easier or better to push the body back up a little.
Since the dips are performed with the upper body leaning forward, this workout targets the chest muscles completely. Especially the lower part is stressed and also the triceps and the front shoulder muscles are involved in the exercise.
On fitnessmarkt.de you will find a large selection of new and used strength equipment for the chest!
Published on: 26 February 2015