Get the Best From Your Chest

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With men, a body part that receives a lot of gym attention is the chest.  The chest is one of the most important muscle groups to get into proportion. Some men desire more bulk so they lift bigger weights with fewer reps and take longer rest periods between sets.  Some desire a more toned, firm chest, so they lower the weight and rest period but increase the reps. Although a lot of men have a specific goal in mind there are plenty who are unsure whether a bigger chest is better, or if tone and definition is the way to go. Fear not - you can obtain all round results simply by mixing up the exercises you perform each week.

Many men go as far as to work their chest on a daily basis, although most experts stress the fact that it usually takes a minimum of 72 hours to repair a muscle after an intense workout. Remember that when working your chest, your triceps play a huge role in stabilizing and controlling each movement.  Therefore it’s also encouraged that you give yourself 72 hours recovery time for you triceps as well and, when possible, work both muscle groups in the same training session. Gym-goers who ignore this fact will find themselves doing more harm than good to the body.  The challenge with the chest is that when compared to your arms or shoulders there are a lot fewer exercises that provide results.  With this in mind, it’s vital that you know a good selection so that training does not become repetitive or boring. non-repetition of the exercises performed involving a variety of different methods will give you faster and superior results.

As compared to the rest of the body, it can be more difficult to work the chest muscles.  This is because the chest area does not engage in much direct physical activity.  Lots of exercises indirectly work these muscles but, as such, the results are not immediate and will cost you lots of time. A common error among men make when working their chests is that they focus only on the mid section of the chest (exercises performed on a flat bench running parallel to the floor).  As rewarding as it may seem seeing the dumbbells getting heavier and heavier each week, the mid section of the chest only makes up one third of your chest. The upper chest and lower chest are commonly missed when designing an effective training regime. These two areas are what makes one mans chest stand out from the next.  Having a well-built upper chest makes you more visibly attractive as the results will be clearly visible through most shirts, while having a well-built lower chest will create a chiseled look between your chest and your upper abdominal muscles.  Ideally all three areas of the chest - upper, mid and lower - should be worked equally.

Your specific routine should be chosen according to your desired results and the level of intensity you’re willing to give.  You should alter your routine(s) consistently by increasing the level of difficulty involved, as well as by adding more complexity to exercises you have already mastered.  The bench press is an excellent way to add either size or definition to the chest, and you’ll find that there are wide ranges of results that will come from changing your format. Having your hands closer together will work the inner part of your chest and having your hands wider apart will help build up your outer chest creating an attractive separation between your chest and your lats. It’s not just the press up that can be altered.  You can even mix things up by bringing a pair of dumbbells down wider of narrower when performing a free-weight bench press. Always use free weights where possible. The added challenge of supporting each weight will work your chest more than you realize, as well as your core as you maintain stability with each movement

Lets look at some exercises that really will give you a chest to impress:

 

 

 

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