Building up your chest muscles

  • Posted by a hidden member.
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    Jan 23, 2010 2:58 PM GMT
    Hey everyone. So I have a bit of a problem. I do mixed martial arts and don't really lift weights for my work out and it works pretty well, I'm in great shape. The only problem I'm having is that my chest doesn't seem to be growing at the same rate as the rest of my body, and I was wondering if there were some work outs that I could do that I could do in addition to my regular work out to get them to get bigger? Thanks!
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    Jan 23, 2010 4:11 PM GMT
    You'll need to do a balanced weight lifting program. For every exercise there's an agonist, and, in order to maintain balance (so you don't have, say, the unbalanced upper body of a swimmer) balanced weight lifting is key. Weight lifting will also strengthen your bones, and increase your lean muscle mass, which increases your metabolism, as you get OLDER, and well as aid in injury prevention by strengthening your connective tissues, as well.

    Lifting will help you with speed, and execution, in any particular sports activity. If, let's say, you're serious about martial arts, lifting will be a mandatory in your training for the power that it will add to your moves in that sport, and how it helps to prevent injury. Those functions are both neurological and muscular, and the lifting will improve both, making your nerves able to fire faster, and HARDER, and by giving your more muscle to generate more power to be a more serious competitor in that sport.

    Any person serious about fitness, or who takes his sport seriously, will always include resistance training, in a balanced fashion. You need to begin that program now.

    I.e. lift.

    Not doing so really kind of signals a lazy athlete / someone who doesn't understand the big picture. You'll want to move forward with bringing your activity to the next level by including resistance exercise.
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    Jan 23, 2010 10:11 PM GMT
    you have to get a solid chest routine. balance out flat bench variations, and inclinces to build size and definition. to really target the sternum (mid chest) get into flys. push ups are always a great way to burn out as well. there are so many variations of push ups to help build your chest its great!

    but dont go overboard. stay balanced with all the muscled groups. you know the guys whos shoulders are hunched forward? those are the guys who overwork chest and not enough back so their back muscles cant keep them balanced. so organize a solid routine. maybe 3-4 days a week to hit some wieghts.
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    Jan 23, 2010 11:33 PM GMT
    Yep. Lots of times you'll see guys with very over-developed anterior deltoids which leads to shoulder impingement. You don't want that. Sometimes, you'll see guys to lazy to work legs, and they just look plain silly. You don't want that.

    Independent movement, free weight, resistance training, through a full range of motion, is best.

    You'll be bigger, stronger, faster, and, less injury prone.
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    Jan 23, 2010 11:59 PM GMT
    Go to the RJ homepage and scroll down. In the center of the page you will see this exercise finder...

    exercisefindernew.jpg

    Click the drop down menu of the lower field and select chest.

    It will come back with lots of exercises for the chest.
  • DCEric

    Posts: 3713

    Jan 24, 2010 12:01 AM GMT
    Caslon12000 saidGo to the RJ homepage and scroll down. In the center of the page you will see this exercise finder...

    exercisefindernew.jpg

    Click the drop down menu of the lower field and select chest.

    It will come back with lots of exercises for the chest.


    Now why would we want to do that? That would be too easy. icon_smile.gif
    /No offense to the OP.
  • Posted by a hidden member.
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    Jan 24, 2010 12:17 AM GMT
    DCEric said
    Caslon12000 saidGo to the RJ homepage and scroll down. In the center of the page you will see this exercise finder...

    exercisefindernew.jpg

    Click the drop down menu of the lower field and select chest.

    It will come back with lots of exercises for the chest.


    Now why would we want to do that? That would be too easy. icon_smile.gif
    /No offense to the OP.

    Now be fair, DCE. For a fitness site, RJ buries this far down on the page and makes it as inconspicuous as possible. You cant blame a newbie.
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    Jan 24, 2010 12:33 AM GMT
    wo3.jpg


    msuboy saidHey everyone. So I have a bit of a problem. I do mixed martial arts and don't really lift weights for my work out and it works pretty well, I'm in great shape.


    Just wonder why you don't use weights. From what I read, MMA requires explosive power. One of the best ways of achieving this is through weight training. One article I read recommended Push Presses, Deadlifts, Squats, Chest Presses, High Pulls, Cleans, Snatches and the variations of these exercises.

    http://www.fightauthority.com/martial-arts-topics/training-your-body/mma-strength-workout/

    I must have viewed the home page a thousand times and never noticed the exercise finder icon_lol.gif
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    Jan 24, 2010 3:03 AM GMT
    thanks for all the tips! To clarify I do use weights, but in a burn out rapid switch type of way. When I train I "warm up" which is the weight portion, being about 30 minutes of different push ups/jump rope/machines/jump ropes/medicine ball routines. The second 30 minutes is spent on the bag. I was just wondering what I could do in addition to specificly target my chest. I'm def. going to start doing some of the bench variations.