Chest Workout Tips
Bench Press
Bench Press Workout
Sternal Connection of Pectoralis Major - This is your lower pecs (large chest muscle) that connects to your sternum (breast bone) and is target muscle for bench press and overall chest development. Everything you do on a bench press should engage and continue engaging this muscle as the target. All movements that disengage this muscle or reduce its load reduce your ability to lift and the effectiveness of your workout.
Synergist Muscles
Muscles that help the pecs to perform bench press are:
Anterior Deltoids - This is the front part of your shoulder muscle and assists the pectoralis major during shoulder transverse (across the body) flexion.
Clavicular Connection of Pectoralis Major - This is the part of your pecs that connects to your clavicle (collarbone).
Triceps Brachii
Stabilizers
These are the muscles that do not add to the movement but stabilize the joints so that you can perform the movement. Think of them as someone who holds and unstable ladder as you climb it. For bench press this task falls on the short head of biceps brachii.
Chest Workout Routine
The Body Sculpting Bible for Chest and Arms: Men's Edition
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Power Factor Specialization: Chest & Arms
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Chest and Shoulders (Supple Workout Series)
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Chest Workout Videos
Killer Home Chest Workout
http://forum.scoobysworkshop.com Got fitness questions? Check out the free AskScooby Forum to get your questions answered! Here is a great chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. In this chest workout we are going to do pushups, then with no rest immediately do flys, then with no rest immediately do dumbbell press. Make sure and use a much lighter weight than you usually would on the flys and dumbbell press because after the pushups you wont have much left in you. After doing this set of three exercises, wait 2-5 minutes and do it again. Do 5-8 sets like this and you will be sore the next day. As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don't use too much weight, if you can't do the exercise slowly then you need to go lighter. Count aloud "one onethousand, two onethousand, three onethousand" on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise. Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts. For more information on home workouts, please see my free website (no advertising either): http://www.scoobysworkshop.com Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you. copyright 2006-2009 scoobysworkshop.com LLC
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