Bodybuilding and Chest Development-
http://www.bodybuildingsolutions101.com
Bodybydoug-
Just the facts.
The chest is said to be one muscle divided into three segments.
For bodybuilding we concentrate on the upper, middle and lower chest.
The actual fact is the chest is comprised of two muscles, the pectoralis major and minor.
Facts aside both muscle groups of the chest must be worked in unison with each other.
If not the resulting effect will be a chest that may be muscular but will be unsymmetrical and oddly shaped.
As with an bodybuilding routine it's important to listen to your body and observe the changes that are occurring.
We are different in our own development and not everyone responds well to the basic bench press.
After several months of bodybuilding you should be able to see things that need to be improved upon and twitch your routine accordingly.
Most pros in bodybuilding don't have a problem with proper chest development, but the average guy like you and me will.
Far too many people obsess with putting up a big number on the flat bench, but the chest eventually ends up looking flat and low.
There's strength, but the visual appeal is absence.
As we age and gravity start to take a more noticeable effect on the body, its more important than ever to work heavy on incline movements.
The chest is said to be one muscle divided into three segments.
For bodybuilding we concentrate on the upper, middle and lower chest.
The actual fact is the chest is comprised of two muscles, the pectoralis major and minor.
Facts aside both muscle groups of the chest must be worked in unison with each other.
If not the resulting effect will be a chest that may be muscular but will be unsymmetrical and oddly shaped.
As with an bodybuilding routine it's important to listen to your body and observe the changes that are occurring.
We are different in our own development and not everyone responds well to the basic bench press.
After several months of bodybuilding you should be able to see things that need to be improved upon and twitch your routine accordingly.
Most pros in bodybuilding don't have a problem with proper chest development, but the average guy like you and me will.
Far too many people obsess with putting up a big number on the flat bench, but the chest eventually ends up looking flat and low.
There's strength, but the visual appeal is absence.
As we age and gravity start to take a more noticeable effect on the body, its more important than ever to work heavy on incline movements.
In the Beginning-
The bodybuilding routine below will be compound movements in order to build mass. Comprising of 6 to 9 reps, with a roughly 90 second rest.
The weight needs to be controlled from the beginning of the press to the end. Good form required, no showing off.
The warm up is a flat bench with lighter weight, concentrating on the minor pecs., for 20 to 25 reps@3 sets.
Flat Benching-pick your average weight
8 to 12 reps@ 4 sets
Heaviest Weight Possible-
6 reps@ 4 sets
Incline Pressing-pick your average weight
8 to 12 reps@ 4 sets
Heaviest Weight possible-
6 reps@ 4 sets
Chest Dips-add some weight- weight belt or chains
6 reps@ 4 sets
Just Body Weight-
8 to 12 reps@ 4 sets
Dumbbell Flys-average weight
8 to 12 reps@ 4 sets
Heaviest weight possible-
6 reps@ 4 sets
Extreme Incline Pressing-Place your bench at an {almost upright angle}
8 to 12 reps@ 2 sets- just to get accustomed to the movement
6 reps@ 4 sets- as heavy as possible.
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