The best damn chest workout
period: build the upper body you've always wanted with your very
own personalized routine , by Ian Cohen
Imagine if King Kong had flexed his biceps to display his supremacy
rather than pound his massive chest. Impressive, yes, but not nearly
as daunting. The chest has been equated with strength and virility
since long before homo became erectus. But before you stack yet
another 45-pound plate onto your barbell, understand that to build a
bigger chest you don't have to re-create the agonizing groans of
Mel Gibson getting gutted in Braveheart.
"It's not about how much weight you can lift or how many exercises
you can cram into a routine, explains Jim Mara, a fitness performance
specialist in Los Angeles. "It's about using good techniques and
maintaining proper mechanics."
THE FIVE-STEP PECTORAL PLAN
Step 1: Pick a side One section in this training guide is devoted to
beginners and the other to more advanced weight trainers. Once
you've determined your level of experience, you've successfully
completed the first phase of creating your routine.
Step 2: Assembly required It's time to build a program that will build
your chest. There are multiple exercises in each of the barbell,
dumbbell, machine, cable and body-weight sections. Select one
exercise from each of these four sections and incorporate them
into your chest routine.
Mara suggests using at least two pressing exercises, each of which
utilizes a different bench angle. "If selecting a fiat-bench press for
your barbell exercise, use an incline or decline for the other press
exercise," he explains. "The same holds true for flyes.
The number-one key to building a full, shapely chest is to hit the
muscles from a variety of angles on a regular basis."
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Step 3: Crunch the numbers For both beginners and advanced
trainers, the desired number of total sets for a solid chest routine
should be in the 10-to-14 range. Your goal should be to achieve
muscular failure on each set while maintaining a high intensity.
Failure is defined as being unable to complete another rep while
maintaining proper form.
Repetitions play a vital role in any training regimen. The six-to 12-rep
range is the practiced standard. Heavier weights are often used in
conjunction with fewer reps (six to eight) when trying to build mass,
while less weight and more reps (10 to 12) are combined when
your goal is to carve and chisel.
Also, be conscious not to take too much time between sets.
The longer you wait, the less likely your muscles will remain active.
"If you can do another set after just 30 seconds of rest, then by all
means do it," says Mara. "Two minutes is the maximum amount
of time you should give yourself between sets."
Mara recommends holding off for five to seven days between
workouts to allow for total muscle recovery.
Step 4: Try the pyramid scheme This technique has nothing to do
with a Ponzi vertical marketing scheme. The pyramids we're referring
to actually do pay off by enabling you to blast your deep-muscle fibers.
This is accomplished by using less weight and higher reps at the
start of an exercise routine, and progressing toward heavier weight and
fewer reps at the end. By pyramiding the weight, you are gradually
warming yourself up for the next set, and at the same time
strengthening your muscle or the exhausting task ahead. Pyramiding
also helps to improve your balance and get you comfortable with
the movement, so you'll be able to pound out that final heavy set
to absolute muscular failure.
Step 5: Get fresh "To maintain a consistent level of maximum
performance, it's a good idea to frequently add some variety to
your routine," says Mara. "Don't be afraid to shake things up by
trying new things." One of the best techniques is to change the
order of your routine.
CHEST-TRAINING GUIDE: BEGINNER SECTION
BARBELL EXERCISES
Barbell exercises are ideal for putting on size. However, range of
motion is limited, so to compensate, use different bench angles
(incline and decline) and grip widths to work the entire chest region.
Quick Tip: Bouncing may be a whole lot of fun when done in the
bedroom, but it has no place in the weight room. Never bounce
a weight off your chest to help bring it back up. You're better off
doing less weight or fewer reps.
1. FLAT-BENCH BARBELL PRESS (entire chest, anterior deltoid,
triceps) Lie on a flat bench with your feet on the ground. Position
yourself so the bar is directly above your eyes. Grasp the bar with
your hands slightly wider than shoulder width and extend your arms
upward (1a). Lower the bar slowly until your upper arms are roughly
parallel with the floor (1b). Return to the starting position and repeat.
2. DECLINE BARBELL PRESS (lower chest, anterior deltoid, triceps)
Lie on a decline bench set at a 30- to 45-degree angle. Grasp the
bar with your hands slightly wider than shoulder width and extend
your arms toward the ceiling (2a). Lower the bar slowly to a point
right below your nipples until your upper arms are roughly parallel
with the floor (2b). Slowly return to the starting position and repeat.
