Explain Chest workouts to me!! Please!

  • Posted by a hidden member.
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    Nov 10, 2008 4:04 PM GMT
    OK so I am FINALLY seeing some gains! It only took a year....this skinny runt is working HARD...and I'll post new pics soon as my old ones are well....skinny...

    Here's the question...

    Can you please explain what different chest workouts do what...

    I typically do 3 to 4 sets of each of these during my chest routine..

    seated incline machine
    flat barbell
    flat bench
    decline bench

    but I have a hell of a time figuring out what each do for my chest... I noticed that my chest is beginning to fill out but I need to figure out how to work the area between my nipple and armpit as well as my nipple line I want to lift my chest so it doesn't look saggy rather square or round...

    Thanks fellas!
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    Nov 10, 2008 6:27 PM GMT
    Ditch the incline machine and do it with dumbells instead.

    Incline works the upper part of the chest, try working with a couple of different angles of incline to hit different areas.

    Decline works the lower part of the chest.

    Flat works mid chest (nipple area if you will)..

    Now, for the side of the chest (between nips and armpit) you can do flyes and/or cable crossovers. I prefer crossovers as they work the side and also the inside and outside of the chest and I feel the greatest pump. If you do crossovers squeeze the chest when you come down.

    You need to balance your workouts, a good rule of thumb passed on by a bodybuilder is to work the upper, lower, inside and outside of the muscle.

    The exercises you are down, with the exception of the machine, are just fine. Remember to increase intensity and/or reps every week. Contrary to popular belief, muscles respond to changes in intensity rather than variation of exercises. Routine variation is mostly to prevent boredom.

    Hope this helps.

  • Posted by a hidden member.
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    Nov 10, 2008 6:52 PM GMT
    May I recommend the classic Strength Training Anatomy. You can find out what each of your exercises do as well as find out how to work specific muscles.
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    Nov 10, 2008 7:02 PM GMT
    Thanks guys...both very helpful....love the advice!
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    Nov 10, 2008 7:13 PM GMT
    MunchingZombie saidMay I recommend the classic Strength Training Anatomy. You can find out what each of your exercises do as well as find out how to work specific muscles.


    Just bought the book for 11.00 bucks on Amazon...Thanks!
  • westdave

    Posts: 212

    Nov 10, 2008 7:46 PM GMT
    hi.....

    for the inner part of your chest I suggest close grip bench press...some advice of performing this exercise...

    1.) Do this as part of your tricep regime as it will hit the triceps hard.
    2.) Do as your first exercise for triceps as it takes the most out of you
    3.) Keep your elbows pointed out to work your tri's...keeping your elbows in close to your torso will accentuate the anterior deltoid.
    4.) As a basic suggestion for the placement of your hands, put them on the bar directly abover your nipples, not to close into the bar, as this will antagonize the wrist joints and connective tissue over time.

    The best way to start off your chest work out is a few sets of pushups to warm the chest muscles up and the surrounding joints.

    Work on doing flat bench dumbell flyes as your first post warmup exercise, this will accentuate the pecs which will then be primed for doing more conventional "bench press" exercises.

    Always end your chest work with a few good long pec, shoulder and tricep stretches. Do a light stretch before your workout if you wish.

    Dave NASM/ACE CPT
  • westdave

    Posts: 212

    Nov 10, 2008 7:47 PM GMT
    I forgot.....and learn this from someone qualified you know...ALWAYS perform rotator cuff exercises sometime during your upper body work...
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    Nov 10, 2008 8:01 PM GMT
    From the "Show Exercises for Chest" drop-down on the home page:
    http://www.realjock.com/contentsearch/?musclegroup=4

    Variety is key. Use the videos to demonstrate the proper form, too.
  • westguy79

    Posts: 175

    Nov 10, 2008 9:11 PM GMT
    Epleadbe

    Thanks for posting this topic- I am also encountering more muscle, but a not the area between my nipples and armpits.

    Thanks to everyone for your helpful suggestions!

    icon_smile.gif
  • Posted by a hidden member.
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    Nov 10, 2008 10:52 PM GMT
    westguy79 saidEpleadbe

    Thanks for posting this topic- I am also encountering more muscle, but a not the area between my nipples and armpits.

    Thanks to everyone for your helpful suggestions!

    icon_smile.gif


    No problem WestGuy... I hope it helps out! I think maybe flys or crossovers might be the trick.....

    keep up the good work and keep me posted!
  • 2theTEE

    Posts: 637

    Nov 11, 2008 1:03 AM GMT
    Add in a few sets of dips.