| The chest muscle is huge. It is a strong muscle group. | | | | Pecs. And who wants droopy Pecs - so uncouth. |
| Yet I am guessing that if you looked through the | | | | Well...I think you should still hit all three areas. And |
| ages, you are not going to find a lot of guys with | | | | here is a suggested program: |
| great looking Pecs. Notwithstanding all the guys that | | | | Incline Dumbbell Presses |
| came out in movies like "300," "Troy," or any other | | | | Done on a low incline of 30 degrees |
| movies like that, I just do not think too many | | | | Start with inside plate of dumbbells resting right |
| warriors of old had huge or great looking Pectoral | | | | where chest and shoulder meets |
| muscles. | | | | Elbows are back with outside plate higher than |
| That is because I just do not think a lot of them | | | | inside plates |
| went around bench pressing cows. They wore heavy | | | | Press straight up and in, so that the inside plates |
| armor; swung big swords (or little ones like Brad Pitt | | | | touch over your face in the full extended position. |
| did in "Troy"); and carried shields. So, they probably | | | | Dumbbell Pullovers |
| had good-looking shoulders and traps. They probably | | | | Lying cross on bench, hold one dumbbell over |
| had decent forearms and solid torsos. But split Pecs | | | | chest with arms extended and hands on inside plate. |
| like Franco Colombu - No. | | | | As you lower dumbbell behind your head, drop |
| But thank God (or goodness, if you are an atheist), | | | | your hips and get a double stretch. |
| we live in 2010. Bulging Pecs are within our grasp. | | | | Pull dumbbell back over until it is directly over |
| Let us talk briefly about what comprises the chest | | | | your chest. |
| muscle group - from a layman's point of view (me). | | | | Dips on V-Bar |
| For my purposes, the main chest muscle group is | | | | Up on V-Bar, stick chin down and bow your |
| comprised of the upper Pecs that tie in with the | | | | back. Your legs should hang a little in front of you. |
| frontal shoulders; the big band of muscle that | | | | Dip down and up. |
| stretches across your front; and the lower Pecs | | | | These three exercises will hit your entire chest |
| supported by the ribcage. This is not really scientific, | | | | muscle group in addition to all the little supporting |
| but what do I look like, a certified biology teacher? | | | | muscles in and under your major Pectoral plates. And |
| When you put together a program to train your | | | | that is what you want, big Pectoral plates. |
| chest, you really need to target all three sections of | | | | So, forget swinging a sword or carrying a big, you |
| your chest muscle group. When I was young, there | | | | know what, shield; just do these three movements. |
| was a school of thought that advocated only | | | | Oh yeah, for first one, do 4 sets of 12, 10, 8, and 15. |
| working the upper portion of the chest. They | | | | For pullovers, do 3 sets of 12, 10, and 8. For the dips, |
| reasoned that any upper chest movement also hit | | | | do 3 sets of max repetitions. If you can do 20 |
| the lower Pecs. And any direct lower chest | | | | repetitions, use a dipping strap and add 10 or 20 lbs. |
| movements, like decline bench press, created droopy | | | | That is all. |