|
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.
Get your Bodybuilding Supplements at discounted price
|