Hey! Remember in my posts “A Journey to Fit” where I said I was too “lazy” to go through the exercises I use for each of my muscle groups… well… now I am paying penitence as I have had a few people exhort me to go into it regardless of any “laziness” I had…
So! I decided to take the next 2 months on each Monday to go into each of my muscle group workouts to give you a heads-up on what I do in my rotation… so here we go!
The chest muscle, (or pectorials) are located, obviously, on the top of the chest area and are involved in any large movements pushing things away from the body, (as opposed to the opposite muscle group, the back, which are responsible for pulling things towards the body).
See the creepy picture here to the (left) for a visual on this muscle group.
The pectorals are a major muscle group involved in many of the lifts and exercises a lifter is involved with, and aids in better performance in sports and overall endurance and strength in everyday lift, (i.e. involved in many of the other lifts in your exercise rotation, ). This muscle group tends to get alot more attention then the opposing back muscle group.
I have about 6 different movements I use to work this muscle group, (usually in conjunction with the opposing muscle group, the biceps <see my write-up on this idea on Journey to Fitness – Weight Lifting>).
Please note that I usually change it up a little each time I lift, and I shoot for about 4 different exercises each session, with between 3-5 sets per exercise, so I by NO MEANS recommend trying to do all six movements in the same session!! See below:
Bench Press- Using a bench, lie flat looking up with bar suspended, (either weight bench or Smith Machine), grasp bar, lower to chest and then lift to near full extension straight up. Do no lock arms at top of lift.
Declined Bench Press- same as above, however, the bench you are lifting on is lowered so your upper body is lower to the ground then your lower body. Tends to work the lower pectorials.
Dumbell Flys- Laying on bench, grasp dumbells in each hand and either a.) press both dumbells together upward or b.) alternate press left/right. Do not lock arms at the top of the lift.
Cable Crossovers- Using a double cable machine, set pulleys on both sides to around shoulder level and attach hand hoops to both sides. Set out away from machine grasphing a hoop in each hand, then pull cables together so they meet in the front of the chest. (I modify this exercise by kneeling down in front of the machine, it takes your lower body out of the equation).
Pushups- umm… if you don’t know what a “push-up” is, you need to go back to elementary school gym class 
Chest Dips – Using a dip setup, lower and raise self off the bars, working both the triceps AND the pectorials.
Have any other chest exercises you think I’ve missed and would like to recommend one? Just post a comment below and I’ll make sure you’re voice is heard. Until next Monday, lift safe and FEEL THE BURN!
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1 Comment
July 13, 2009 at 7:44 pm
Thanks for the information!