Thu. July 26, 2012
By Michael Elder
Whenever I start with a new client, I always have a consultation with them before we jump right in to training. In that consultation, we discuss several things including nutrition, health history, training protocol, and of course goals. Especially with my male clients, a well- defined chest is always high on the list of goals. And why shouldn't it be? Who doesn't like a nicely chiseled pair of pecs? In this article, I will be outlining some classic exercises that are great for building that highly sought after chest of steel.
Just as with all other muscle groups, optimal results for the chest are best achieved by using a full range of motion. Range of motion (ROM) is defined as the number of degrees that an articulation (joint) will allow one of its segments to move. However, there may be circumstances present, such as shoulder injuries that would require using a limited ROM. In these cases, it is very important for the exerciser to stay within a comfortable ROM and not push himself to the level of pain. Reduced flexibility is another common factor. Extremely tight pectoral muscles, which are very common in men, can also impair a full ROM when training the chest. In this situation, consistent flexibility training must be incorporated for the chest as well as any other muscle groups that happen to be tight. These are important concepts to keep in mind when performing the following exercises.
The Bench Press: During the classic bench press, the exerciser must be lying supine (facing up) on a bench. The placement of the hands on the bar should allow for a 90 degree angle of the elbow joint on the lowering phase of this exercise. Again, this will fall slightly outside of the shoulders. The bar should then be gently lifted off the rack and slowly lowered toward the chest on an inhale. The bar itself should be directly over the nipples and should be lowered until a comfortable stretch can be felt throughout the pecs. The exerciser should then exhale, squeeze the pecs, and press the bar back up to the starting position without locking the elbows at the top of the movement. Beginning exercisers may want to use machine equivalents of this free weight exercise or hire a personal trainer who can spot them effectively and teach them proper form on a one on one basis.
The Dumbbell Fly: The exerciser should begin sitting on the end of the bench holding the dumbbells in his lap. The dumbbells should then be raised to chest level as the exerciser lies back to a supine position on the bench. The arms should then be extended upward with the palms facing each other. On an inhale, the exerciser should then lower his arms toward the floor until a slight stretch can be felt going through the pecs. This time only a slight bend in the elbow should be utilized unless previous shoulder or elbow injuries require a sharper angle. The exerciser will then exhale, squeeze his pecs, and push his palms back toward each other until he reaches the starting position. Once again, care should be taken to not lower too far in this exercise as it can place significant stress on the rotator cuff.
Michael Elder has been working as a fitness professional in Chicago for the last thirteen years. He comes from a background in gymnastics and is certified as a personal trainer through the American Council on Exercise (ACE). He can be contacted directly through his website, www.MichaelElder.com.
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