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needtogetaas
New member
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.
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.
