FITAHOLIC

Complete Chest Development

A really defined, cut chest is one of the most important qualities in a desirable physique.  To achieve this definition you must train with a multitude of exercises.  You have to develop every asset of the chest including: the upper, outside, lower, and inner areas of the pectoral muscles. 

The question that I receive most for chest development is how can he/she develop the striation between their upper and lower chest.  This is mainly done with incline presses, that’s why I recommend beginners starting with this exercise.

Pushups - These are the best way to develop your chest inside and outside of the gym.  Their are several different variations, but what is most important is your form.  For beginners without a spotter I recommend looking in the mirror while performing this exercise so that you can check yourself and make sure that your body is in proper alignment.  Your movement should be slow and controlled and your body should be straight as a board including your head and neck.  Make sure you are on a carpet or a mat.

Bentknee Pushups - Begin with these pushups until you are ready to move to the next phase of pushups.  Your hands should be wide and movement slow, when I train beginners I advise a 4 count down and a 4 count up.  When you reach the ability to do 12 without stopping you are ready to move on.

Basic Pushups - Hands wide, and come up on your toes.  Now look in the mirror and make sure that your body is as straight as a board.  Your body should not be arched in any way.  Change your count to 2 and 2, and begin with a goal of 20 pushups and then move on.

 
One Leg Pushup - Now that you have progressed to doing pushups on your toes, try this.  Move into the basic pushup position but raise one leg 2-3 inches off the ground and do 10 pushups, then alternate legs.  Once you have conquered this you are more than ready for some advanced pushup exercises.

Bench Press - The major purpose of this exercise is to build mass and strength in the pectorals, your front delts, and yes even your triceps.  I recommend using gloves from here on out.  You want to make sure your body is flat on the bench, board and that your head never raises up off the bench.  Also make sure that your legs stay down and feet on the ground.  I see so many people raise their legs off the floor, almost like they are trying to give themselves an extra push, this is very hard on your lower lumbar and should be avoided at all costs.

Bench Dumbbell Press - Begin with your arms naturally wide and raise all the way to the top but keep yourself form locking out your elbows.  Your elbows are to remain outwards not inwards so that you will fully work the chest.  When you lower the dumbells come all the way down until your dumbbells are level with your chest.

Pictures coming

Bench Incline Press - This exercise will mainly work your middle and upper pec’s and the front part of your deltoids.  Perform the movement and the form just like basic dumbbell press.

Dumbell Flys - Utilize this exercise to work the mass of your pectorals.  Move to the bench or floor and hold the dumbbells ar arms length above you with your palms facing each other.  Now lower the weights out and down as wide as you can, you should feel your pectoral muscles stretching while performing this movement.  Keep the weights from touching the floor and make sure your come down to where the weights are even with your chest, and then raise back up and tense at the top.  repeat

 
Chest Dips - The major purpose of this exercise is to develop the pec’s and the triceps.  Beginners should use their body weight only until you have the proper form to add additional weight to this exercise.  Begin by holding yourself at arm’s length above the bars.  Then lower yourself for a count of 4 as low as you can.  Now raise back up and tense your pec’s at the top of the movement.  You must lean forward to work your chest, the further forward you lean the more of your chest is being worked.

 
Pullovers - The major purpose of this exercise is to expand the rib cabe while developing the pec’s.  Most beginners never think to do this exercise or have just never seen it performed.  Begin with placing a dumbbell on the bench next to you.  Now turn and lie across the bench with only your shoulders on the bench.  Pick up the dumbbell with both hands while placing your palms face up underneath the top weight and raise the dumbbell above your chest.  Keeping your arms straight, lower the dumbbell slowly in a slight arc behind your head.  After the dumbbell is lowered as far as possible raise it back up to the starting position and repeat.  Be very careful with the weight that you select, dropping it on your head may hurt. 

When you are ready for some advanced chest workouts go here.

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