Your Pectorals Are The Crown Of Your Midsection.
Every fitness blog, gym, and even the fitness media have a concerted focus on the importance of the abdominals. I’ll admit, even this blog here focuses a lot of words on getting and maintaining a six-pack. But we often forget that the crown of that six-pack is the chest. Whether man or woman, a muscular chest looks fantastic, and it’s enhanced functionality ensures upper body strength. A nice set of abdominal muscles is very attractive, very sexy, and it turns heads at the beach. But you top that off with a nicely defined mass of pectoral muscles, and you get the award!
Exercising Your Pectorals Is Not Rocket Science.
It’s not difficult to find a hundred good ways to attack your underdeveloped pecs in the gym. If you go to YouTube and search for chest exercises you’ll find more than you need as far as technique, but really it boils down to this. Your pectoral muscles can push your arms in an upward direction, a straight out direction and a tilted downward direction. If you push upward (like on an incline bench) you’ll hit your upper chest. If you lay flat on a bench you’ll hit the mid chest. And if lay on a decline so your head is lower than your belly — then you’ll hit the lower part of your pecs. You can do this with barbells, dumbbells (flies), or you can use cables. The point is to get the concentration of the part of the pec muscle that you are trying to develop. The best way to do this is simply rest your hand on your chest and feel what part of it contracts with the various directions of movement. It’s not rocket science.
What about sets and reps for the Pecs.
I’ve found (even though its the boring old cliche) that doing 3 sets (with 8 to 12 repetitions) for each set (increasing the weight slightly for each set) works the best. The weights should be adjusted so that you get 8 to 12 reps for the 1st and 2nd set. And the third set you should have set so that you at least get 5 or 6 reps. Work up to 12 reps, and when you do, move the all three sets up a 5 or 10 pounds. And do not work your chest more than once a week! And as with all your exercises, eat right (plenty of lean protein and dark green veggies and fresh fruits and nuts etc.). And don’t forget to get your sleep!! Sleep is crucial. If you are not getting at least 7 hours you are not helping the bodybuilding process at all.
Remember That Your Chest Is The Cornerstone of Your Upper Body Strength! Don’t neglect your pectoral muscles.