The pec major is one muscle but it attaches at different points which leads to the upper and lower pecs.
Those where you exercise in the plane perpendicular to your body, that is, as your elbows move closer together their relative position between your head and feet doesn’t change. Those exercises where your elbows move upward toward your head as they get closer together. Those exercises where your elbows move downward toward your feet as they get closer together. So, which of these types of exercises is going to work out upper pecs and which is going to workout lower pecs. Imagine the upper pec muscle here flexed and contracted, which way would that move the arm? So you work upper pec when you do an incline type motion, now lets look at what happens when you do a neutral motion like a bench press or a downward angle like in a decline press. See how in the diagram of the lower pec above, the lower pec really fans out over quite an angle?
I thought scooby said in a video one time that you cannot work different parts of your pecs and that they are all one muscle that you just want to stretch as many ways as possible (hence why there is incline, flat, and decline). Nick prefers to start out with a heavy compound movement to help add more mass to the upper chest. After finishing the first compound hit, Nick moves on to a mass-building exercise for his middle chest. Even though his chest is nearly fried by this time, Nick finishes it off with a superset of cable crossovers and banded push-ups to failure. Jimmy focuses on a 10x10 protocol for all exercises, making his German-volume-inspired chest workout a very high-volume session.
His workout begins with key compound lifts and then, as his chest begins to fatigue, Jimmy transitions to more isolation exercises.
James's workouts always begin with a thorough warm-up, including multiple sets of front raises (thumbs-up and thumbs-down variations), scaptions, and lateral raises with thumbs up, each for 12-15 reps. If you haven't drilled it into your head yet, let athlete Eiren Gauley remind you once again: The mind-muscle connection is an important catalyst for growth! He also incorporates a one-second pause at the bottom of any press movement and goes just shy of lockout at the top. When doing the incline dumbbell press, Eiren's main focus is going as wide as possible on the outside of his chest, using less triceps and focusing more on just the pectoral muscles.
He also recommends putting your incline bench at just 45 degrees, as many people adjust them too high, which in turn can put too much load on the shoulders and increase your risk of injury.
Finally, Dave utilizes a number of rep ranges to work his chest muscles across a variety of intensity levels.
How To Gain Weight: 5 Lifts And Techniques For Building Muscle Compound lifts are great for building muscle, but are you doing the right ones in the right way?


Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
Exercise program.The ab exercises make your abs skin creams, serums, lotions, soaps, and foods that happen to contain some resistant starch. If you already have mass but your inner pecs is still wide then you should try some movements that target the middle of the pectoral muscles more efficiency. A good guideline with gripping the barbell is to grip just wider then shoulder width, for most average sized guys this will be with the pinky finger on the rings of the barbell. Proper exercise form should be your primary best exercises for toning arms with any workout, but choosing the best exercises is also vitally important as well. Try it for your next chest workout, grab the bar with a medium width grip, pull your shoulder blades back, and stick your chest out as much as possible. When contracting together with abdominal muscles the diaphragm assists increase best upper chest exercises for mass the intra-abdominal pressure that is extremely important when working with heavy weights.
Have Trigger Points in your watching television or playing computer if your surgeon disregards your own natural anatomy. The pectoralis muscle is a large flat, fan shaped muscle that covers the entire upper rib cage. It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. For each leg workout pick 3 of these exercises and do 4-5 sets (including warm up sets) for each exercise.
Tips - you should always have a training partner spot you when doing the bench press, just in case you need help lifting the barbell off your chest. Tips - you should always have a training partner spot you when doing the incline bench press, just in case you need help lifting the barbell off your chest.
Tips - you should always have a training partner spot you when doing the decline bench press, just in case you need help lifting the barbell off your chest. Note: this is an advanced exercise because you have to be able to lift your entire bodyweight.
This exercise works the entire chest area, but you can target specific areas of your chest depending on the angle of the bench. Without bending your arms, slowly lower the dumbbells in semicircular arcs until they are level with your shoulders.
Adjust the seat to a height that places your upper arms parallel with the floor when you are seated. Using your chest strength bring your arms together in an arc motion until your hands touch in front of your chest. This is a good exercise to use either as a warm up to your chest exercises or as a finishing exercise to really pump up your chest. If you want more specific training and dietary strategies for building a bigger chest and increasing your bench press strength, then check out my BLAST YOUR BENCH website.


My standard answer to beginners is not to worry about it and just do a good all-around chest workout. The part of the pec major that attaches at the collarbone is the upper pec and the part of the pec major that attaches to the sternum is the lower pecs. Now imagine that the skeleton above is holding the arms out like an airplane ready to take off. Just the other day I saw a thin build teen with MASSIVE biceps and forearms with no development anywhere else.
You could put up a 225-pound bench and still lack that barrel-chested definition you long for, because building an impressively muscled chest requires more than just lifting a maximal load.
He then performs a superseta€”a special set which includes two exercises back-to-backa€”that focuses on higher reps to reach fatigue. Here are 5 of the best muscle-building movements and techniques to help you reach your muscle-building goals!
These 7 inspiring members are here to share their best back workouts so you can build your best self!
Dumbbell chest flys are great movements for isolation, but you must perform them correctly to get results. If you prefer or use bodyweight exercises for chest training, then this move is the alternative for the previous one. The good news is that you can cure it efficiently by doing exercises that develop mass such as incline, decline and flat bench presses with barbell or dumbbell.
If the guy spent an extra hour as hard as he worked on his arms he would have composed a great physique. As these amazing BodySpace members can attest to, you need to target the chest from multiple angles to refine and coax out maximum definition.
Many people neglect the importance of the mind-muscle connection and just try to power through a workout without really working the muscles as intended. Finally, I have collected a bunch of chest workout videos in which you can learn more tips and exercises presented by the pros. For example, for me works better if the width is closer than suggested, that is when I feel the traction. Actually, for me it does not work so well since I feel the stimulation in my triceps and shoulders more than I want, although I have tried several forms.
When chest workout doing you need to put emphasis on the most appropriate chest muscles: large and small pectoral ones. So any exercise where your elbows move up toward your head as they get closer together will workout your upper chest.



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