How to Train Chest Muscles
Chest exercises are staples in just about any gym. The pectoral muscles are one of the core muscle groups in your body and play a major role in arm movement. They are made up of the pectoralis major and the pectoralis minor. Incline, flat and decline barbell bench presses are the most common pectoral exercises, but there are many other exercises that are excellent supplements or variations of these exercises.
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Instructions
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Spend the first day determining the correct weight for each exercise and for learning how to perform it. You should be able to perform between 8 and 10 repetitions.
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Begin with the seated row. The row strengthens and primes back muscles used to support the heavy weights lifted during the following presses. Perform one set of eight repetitions.
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Perform three sets of eight reps on the barbell bench press. Pause slightly at the bottom to help isolate the chest muscles.
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Perform two sets of 10 repetitions on the alternate dumbbell incline press.
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Perform three sets of eight repetitions on the barbell decline press.
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Perform two sets of eight repetitions on a pullover machine or using dumbbells on a flat bench.
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Perform two sets of 10 repetitions of dips. Focus on your chest rather than the triceps.
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Finish with three sets of 10 to 12 repetitions on the pec deck. Use an exaggerated slow and controlled motion to completely fatigue your chest during the final set.
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Tips & Warnings
Always raise and lower weights in a slow and controlled motion. A workout buddy can help with motivation and spotting.
Always have a spotter when lifting free weights.
