sculpting your chest

[needtogetaas]

First lets look into what the chest is made up of

1 The pectoralis major is a thick, fan-shaped muscle, situated at the upper front (anterior) of the chest wall. It makes up the bulk of the chest muscles.

The pectoralis major has three actions. It flexes the humerus, as in throwing a ball side-arm, and in lifting a child. It also adducts the humerus, as when flapping arms. It also rotates the humerus medially, as occurs when arm-wrestling.

THese are the major functions of the larges part of the chest.

So why is it that so many people believe that to build a huge set of pec it takes lots of flat benching movement?


NO... bech,squates,dl,mp work whole muscle groups and the body as a whole and are best for building over all mass across the body.


But if you have a specific goal to get a blasting chest then you need to work out in a different way.


2 chest work outs a day.

flat bench
12 reps
10 reps
8 reps
6 reps
3x3 max sets

incline dumb bell
12 reps
10 reps
8 reps
6 reps
3x3 max sets

super set both
pack deck dips
body weight many as you can do
standing cable flies reps of 15-20
5 sets of these super sets

end it off with 3-4 sets of push ups as many as you can do.



Tusday and Thursday work outs.



Of course no one fits into a single mold but this is Idea and I have don it a few times in the past.

 

[joe d]

thats a lot of sets 2x per weak.

 

[needtogetaas]

thats a lot of sets 2x per weak.

its not for a newby newb lol... But I have done this many times in the past and it works for size in the chest.

 

[2DIEZEL]

Maybe tues/frid..my chest would still be sore on thur.

 

[fortunatesun]

I like finishing a workout with push ups, not that I always get this done. lol

They add a dimension to your look you can't get with weights and allow you to pump the maximum out of your session w/o overdoing it.

I do these instead of cable flies which don't do much of anything for me.

 

[needtogetaas]

Maybe tues/frid..my chest would still be sore on thur.

YA I do it Monday (love starting the week of with chest)
and Thursday.

Of course I only do this when I am not bagging out my 5x5 program which I am almost always doing. lololol

 

[needtogetaas]

I like finishing a workout with push ups, not that I always get this done. lol

They add a dimension to your look you can't get with weights and allow you to pump the maximum out of your session w/o overdoing it.

I do these instead of cable flies which don't do much of anything for me.

Started push ups in the army and never stopped

 

[the.gladiator1987]

pushups use 70% of your weight, so if you are 200lbs you are doing 140lbs a rep. Not bad if you do like 50+!

 

[needtogetaas]

pushups use 70% of your weight, so if you are 200lbs you are doing 140lbs a rep. Not bad if you do like 50+!

and if you do Decline Push Ups you can get an even better work out and add weight to that number.

 

[Fatboy1984]

Sounds like a good plan. especially if your somone with a chest that is lagging behind. My chest is bigger than the rest of me so i have to work on arms and lats and everything else more. I still love blasting my chest though.