Another installment from your friendly Neighborhood Akuma. The Chest is quite easily one most desirable muscles to have large, thick, and protruding; “but”, you may ask, “how do we make are chests large and invariably in charge, Akuma?”
The Pectorals themselves are actually two large muscles, the pectoralis Major and the pectoralis Minor. The main function of the â??pecsâ?? is to pull the upper arm across the body. Its reasons like this that make me believe that simply Bench pressing will not cut it when it comes to Chest development. Also, i believe its important to discuss DBs VS BBs very quickly. Which should you use? The correct answer is both, in different forms or variations depending on the needs and abilities of YOUR body. In bodybuilding, there is no ‘1 Right Way.’ So i say, use it all, Dbs, BBs, Machines, Cables, etc. Now, attacking the chest from different angles will definitely ensure you develop a properly proportioned and thick all around chest. Lets try and throw 2 movements per section that I BELIEVE to be some of the best movements. So, beginning with the upper pec…
The “upper pec” or rather the Superior portion of the pectoralis major. Honestly, one of my favorite areas to hit. WHy? because now that my upper chest is actually proportionally developed and large, i can use it as a chin rest for funsies, =p. If i were to Narrow down my upper chest work to 2 exercises, i would have to say the DB incline press and the Mid pulley coressovers. Now, for the first, i say DB over BB. I say this because when using Incline BB, i tend to take the brunt of the damage in my shoulder. It is my understanding that this is pretty common, So i say take the DB route here. On top of being safer on the shoulder, you will also get more of a pec stretch, if you’re performing the movement fully that is. With the lower weight, the size doesnt get in the way as much, and i strongly suggest performing your reps in the shape of a Triangle, starting at the bottom 2 angles and pressing up to the triangle apex. As your weight increases, the triangle method becomes less effective, simply because the Dbs themselves become to large lol. Secondly, the Crossovers. When performing these, if the upper chest is the target, id say to raise your arms so that at the end of the movement, your palms are chin height, this will really nail the upper chest at the peak of the movement. I also want to stress the CROSSOVER part of the crossover. Its the actual crossing of your arms that will blast your inner chest at the top of the movement as well.
Next, the Mid portion of the Pec. As i was saying earlier, The primary function of the pecs is to pull your upper arms across the body. This is why DB flies is a constant in my routines. I also think its fair to say that this is one of the most blundered exercises i see. Its important to realize that the stress of this movement is applied AT THE BOTTOM, not the top. If you are touching the DBs at the top of the movement, you are coming up too high. It is unnecessary rest, and in my eyes counterproductive to your goal. Focus on the bottom half of the movement, letting the DBs drop to parallel or lower if possible to the floor, and bringing them up maybe 3/4 of the way. Secondly, i think id have to throw Guillotine presses into the mix. I recall reading an article on this site that stated that Guillotine presses, performed with feet on the bench, no arch, elbows flared out, wider grip, and bar lowered to the neck, works much more pec than the standard bench press.
The Lower portion of the pec. Dips, Dips, and more Dips. Do them weighted, make it heavy, and make it hard. If you are feeling in your triceps, adjust yourself, change your ROM, feel it out, but i say stick with them. Weighted Dips are definitely one my favorites. Secondly, id have to say that Smith Cage Decline BB presses feel fantastic.
I think its also important to mention The serratus anterior in this installment. I say this because DB pullovers are a great movement that helps develop the pecs, the serratus, and can arguably help expand your ribcage, which would help your chest appearance. A Great ribcage can only help you in your chest poses. Thats all i got for now, happy lifting.
I’d sooner go for an incline fly than something as odd as that. I’ll have to try it next time though