Chest Muscle - Workout Exercise

Chest Muscle - Workout Exercise

When doing Presses the area of the pecs you work hardest is determined by the angle at which you do the chest exercise. In training the upper chest we used to start out doing 3 sets of Dumbbell Incline Presses at an angle of only 15 degrees. We would go to 25, 35, 50 degrees, and so on, doing 3 sets at each angle. At the end of a workout like that, we could feel we had really blasted the entire upper chest and that no part of that area had escaped attention.

Barbell exercises normally allow you to use more weight, so you develop maximum mass and strength. Dumbbell exercises give you a longer range of motion, so you get more extension and contraction. Cables allow you to work at a variety of angles, so you get more shaping for a better finished look. A disadvantage of machine training for the chest is that the apparatus only lets you work at very specific angles, but you can turn that to an advantage if you want to work the muscle at that angle to develop a weak area.

Dumbbell Flys are ideal for developing the outer pecs, but you need to employ a particular technique to get the most out of this movement. Lie on a bench and let the dumbbells down just as far as you can. Then when you come up, stop about three-quarters of the way. This technique puts all the effort on the outer pecs and never lets them disengage from the exercise.

But you can use Dumbbell Flys to work the inner pectorals as well, by bringing the weights all the way up, squeezing the muscles together at the top, and even crossing the dumbbells over slightly to get a full contraction of the inner pectorals.

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