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  • cover-side

    How to build a think chest muscle

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    If you are a dedicated weight trainer what is the first thing you are asked when people notice your physique?…..“How Much Can You Bench?” Why? Because it is the original ego-lift and is one of the foundation exercises employed to build a big chest.

    Every man and boy (and some woman) who join their first gym or pick up their first weight has an innate, primary instinct to build up their chest.

    A big chest seems to symbolize masculinity and a man who carries a big chest commands respect and attention.

    I have said before that to be Mr Olympia you need to blow away the competition with an amazing back (i.e. Dorian, Ronnie, Cutler, Haney etc). Having said that you can see quite clearly that EVERY Mr Olympia winner has had a big, thick, powerful chest.

    Arnold and Franco Columbo may well have had the best chests of all time and although they had assistance from certain ergogenic aids (use your imagination) they still had to train very hard with the right exercises, the right program structure and mountains of intensity.

    Now, realistically, not everyone is going to grow a chest like these two boys. Apart from hard work and said ergogenic aids they also had pretty damn decent genetics and did everything right without much of a struggle.

    Having said that I have observed hundreds of clients and training partners and thousands of gym members and weight trainers over the last 6 years and I can list all of the anomalies that hold people back from building a good chest. Keep them in mind when you are training…

    • 1. Scapula Retraction

    Definitely the most important rule when performing any chest exercise. You must be able to pull your shoulders back and down and hold your shoulder blades (scapula) together during the entire repetition of any chest exercise. This allows you to isolate the pectorals fully causing maximum muscle fiber activation. People who find this difficult, and I’ll explain why later, never experience a complete Pec contraction and tend to fatigue the shoulders before the chest.

    • 2. Spinal Curvature and Flexibility

    This is what a healthy and normal spine looks like and you can see it has several natural curves which provide many functions relating to posture, movement, force absorption, neural network/protection, flexibility etc. Concerning chest development I have noticed that if people have a flat or straight spine, i.e. less pronounced curves, they have a lot more trouble arching their back to properly perform scapula contraction during chest exercises. I have also observed that flatter-spined weight trainers seem to have less room in their torso’s to build thicker Pecs while those with more pronounced curves are able to do so.

    • 3. Dominant Deltoids and Triceps

    Those lucky to be blessed with a large pair of cannon-ball shoulders (delts ) and horse-shoe triceps may find it difficult to isolate the Pecs in chest movements as these two muscle groups can easily dominate and take over. This means that the chest is never fully worked and is always trying to play catch-up.

    • 4. Weak Deltoids and Triceps

    Conversely a pair of less developed delts and triceps can hamper the productivity of a chest workout by giving out before the chest is fully fatigued. If you are performing a pressing movement where the delts and triceps are heavily involved and they give out first then the set is over and the Pecs are left under-stimulated.

    • 5. Starting From Scratch

    If you are a beginner it is hard to feel the chest contracting properly during a set. You not only have a poor mind-muscle connection (the ability of the motor cortex in your brain to send messages to the motor neurons commanding all the muscle fibers to contract) you also, most likely, have a thin pectoral muscle which has no discernable contraction. In this case technique and mental focus is extremely important and once the first hard-won bit muscle is built it actually becomes easier to feel the contraction and continue the growth process.

    • 6. Poor Flexibility

    This relates back to point 1 and 2. If your upper body flexibility is poor, i.e. your shoulder joints have reduced range of motion and your spine has deviated from the most optimal curves (bad posture), then arching your back and performing scapula retraction become much more difficult. Training with poor posture and flexibility also increase the risk of injury. The Golden Rules of Chest Training

    • 1. Scapula Retraction

    The ability to hold the shoulder blades together during chest exercises will withdraw shoulder involvement from the movement isolating the chest building tone, size and strength.

    • 2. Arching the Back

    Arching the back when setting the body position for a chest exercise will allow full scapula retraction and the ability to build chest thickness.

    • 3. Perfect Technique

    I have written a two and half thousand word article about this subject. It is called ‘The Perfect Rep: Unlocking the Secret for Permanent, Effective Training’. Please read this if you want to take your body to its full potential. In a nutshell:

    Accentuate the negative (release the weight slowly) * Perform the positive phase (lifting the weight) with controlled force * Use a full and appropriate range of motion * Achieve a noticeable stretch and contraction * Exhale when exerting force to lift * Focus on the action of the pectoral muscle during the exercise * Make sure you are using the correct movement pattern * Set and maintain perfect body position

    • 4. Focus on Free-weights and Compound Movements

    Big, thick, powerful Pecs are built from a focus on barbell presses, dumbbell presses and weighted dips. Next in line of duty are plate-loaded machine presses, pin-loaded machine presses, smith presses, cable presses and push-ups. Last we come to cable/dumbbell/machine flyes and pec deck. To explain why free-weight, compound exercises are essential for building size and strength I will include this excerpt from and article I wrote called: ’10 Awesome Compound Exercises That You Should Never Miss Out On’…

    What Are The Benefits Of Employing Compound Movements?


    They are time-efficient because many muscles are trained in a single exercise. If you are using isolation exercises more are required because fewer muscles are involved. Example: A ‘Push-press’ trains the shoulders, triceps, quads, glutes and a range of ancillary muscles. If you were performing isolation exercise to train these muscles you would need to do ‘lateral raises, tricep extensions, leg extensions, hip extensions’ and more to emulate the same amount of muscular stimulation. * There is a greater capacity to build mass and strength. This is because heavy loads can be applied safely with the pressure divided between multiple joints and muscle groups all contributing varying levels of force. * Inter-muscular coordination is learned through different muscle groups and joints interacting to execute a large, complex movement with synchronized efficiency. This means that the muscles become a powerful team that work well together. * There is a reduced risk of injury (if good technique is always applied). With compound movements the load and stress is shared between many muscle groups and joints. During an isolation movement a single joint must handle the lot. * You must build a strong core and mid-section. If you intend to lift heavy weights with good technique and intensity your abdominals, lower back and the inner muscles of the spine must be strong. Focusing on compound exercises will stabilize your body and keep you safe. Build up the weights slowly and engage your abs and core all the time. * A positive hormonal environment is created when big muscles are stimulated with big exercises. When you focus on the big exercises larger amounts of growth hormone and testosterone are released into the system to support your body’s battle with the heavy weights. * The cardio-vascular system is more heavily involved because the greater amount of large muscles working in compound movements require increased quantities of blood and oxygen. This of course must be supplied by the heart and lungs.

    • 5. Intensity

    You must push yourself safely towards absolute muscular failure to get an over-compensation response from the body that will result in a strength and growth increase.

    • 6. Warm-up Correctly and Stretch Between Sets

    5 minutes light cardio on a machine that involves all the upper and lower body * Some light stretches * Pyramid warm-up set weights on your first chest exercise before you get to your work sets. Example: Bench Press – 40kg x 20 reps, 60kg x 15 reps, 80kg x 10 reps, 100kg 2 x 8 reps * Perform work sets only after your first exercise * Perform medium chest stretches between sets to increase blood flow, recovery and flexibility * Perform heavy stretches at the end of your workout

    • 7. Exercise and Set Volume

    Choose 5-8 exercise and perform 2 work sets per exercise. This will give you are variety of angles and directions to work through covering every area of the chest. You will also be able to focus your intensity on performing two hard sets rather than spreading your power over several sets.

    With all these extremely important points in mind I will now give you an infallible chest program not unlike what I do in my own training sessions. There will be two programs to choose from. Each has its own unique structure but both will deliver the same result: A Big, Thick, Powerful Chest…

    If your training needs a boost, why not take it to my level and check out my FREE weekly training & workout emails?

    Regards,

    Reuben Bajada
    Personal Trainer AIF/CPT - Strength & Conditioning Coach
    Copyright © 2009 BuildingMuscleWorldwide.com

    Even more chest training information!

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    People in this conversation

    • Guest (Nima Norbu Lama)

      Your tips on natural bodybuilding are awesome,and they do really work. I read all of them and understand them all but this one on the chest I am having a hard time understanding it, not that I don\'t understand at all but still the picture is not clear in my mind. It would be very helpful for people like me with english not as their mother tongue to have a video tutorial for this particular section. Thank you.

    • Guest (Jan)

      Another awesome article, i like all of its points but one thing i still couldnt understand, is the compound movements... Can u elaborate more about it??
      Thanks..

    • Guest (Reuben Bajada)

      [quote=Jan]Another awesome article, i like all of its points but one thing i still couldnt understand, is the compound movements... Can u elaborate more about it??
      Thanks..[/quote]

      Hi Jan,

      Compound movements are any exercise that requires surrounding muscles to be recruited to support the primary during the movement.

      Some examples of compounds include, deadlift, barbell bench press, squatting, barbell shoulder presses, and many more.

      Hope that helps,
      Reuben

    • Guest (Griffen)

      Hi Reuben,

      Amazing article. A ton of great points. i\'m one of those guys you mention that has \"dominating delts and triceps\". I perform mainly dubmbell incline/flat bench, push ups, and cable/machine flys. My shoulders and triceps, continue to grow, but i never feel that true chest pump ! How can i better isolate my chest muscles and not let my delts/biceps/triceps take over ?

      Keep up the great work, it\'s much appreciated !

      Thanks,
      Griffen

    • Guest (james)

      hey reuben umm i was wonder if this would help me i recently bought 5kg of max supersize protein powder. ive never protein and my mate told me i will have good results and boost up faster than without the protein i have seen myself the results but would it work on me you think i have been working out 5 months without it and built strength but i want more size can you answer will this help me gain more muscle.

    • Guest (dhaifal hussain ali)

      dear sir

      i have prblem about my bench press weight&my arm power

      i feel my arm is weakness for that reason i couldnt lift more weight.

      please sir i need your advise what can i do?

      thank you

      kind regards

    • Guest (Rishi)

      hi
      i just stumble accross this website and i thought my question whould be appropriate. I just started to work out again i stopped 2 years ago because my left pec was a lot bigger than my right and i didnt know why or how i could fix this. i would love to here some response please. ive just started again this year and i've been using a heavier weight on the right side whenever i do dumbell press or bench press or flys. also im only 19 5.2 and only 100lb if that matters. i know im small thats why i want to get bigger
      thank you and i hope you can really help me

    • Guest (Dane )

      Its all about the contraction with the chest. Feel the reps in your pecs not your delts or tri's.
      Really try and squeeze the first few times you workout your chest so you make that mind muscle connection hes talking about. the mind muscle connection is the most important thing in building muscle if you were to ask me. squeeze the shit out of your chest and if your not feeling or finding that squeeze try and use the pec deck or cable crosses till you can feel them tightening up and you will eventually be able to feel that on all of your workouts

    • Guest (Nick)

      Hey Griffen, about what you asked when your working your chest really squeeze your chest at the top of each rep. you should try bb bench with a slighty wider grip and do your push ups with wider grip to really focus on your chest. thats what helps me

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