Chest muscles: Difference between revisions
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{{dated prod|concern = [[WP:NOT#HOWTO|Wikipedia is not a how-to guide]]. The non-howto content in the intro is already adequately covered in [[pectoralis minor muscle]] and [[pectoralis major muscle]].|month = January|day = 28|year = 2010|time = 14:42|timestamp = 20100128144234}} |
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{{merge|chest_exercises|discuss=Talk:THIS PAGE#Merger proposal|date=January 2010}} |
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The term '''chest muscles''' is commonly used to describe the human [[pectoral]] muscles. The pectoral muscles have two groups known as the [[pectoralis minor muscle|pectoralis minor]] and [[pectoralis major muscle|pectoralis major]]. The major group is larger than the minor and is more superficial in placement. The minor group is positioned under the major and is lowered slightly. Together they control movements in the [[arm|arms]] ranging from a typical up and down motion, to swinging an object like a baseball bat across the front of the body. They are also necessary for the motions of pushing and lifting. It is therefore important to repeat these types of movements in order to develop and grow your chest muscles. <ref>[http://chestmuscles.net/ Chest Muscles Build Up] Retrieved on 2010-01-17</ref> |
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The proper training is required to ensure that these muscles can develop properly and reduce the risk for injury. By simply lifting heavy [[weights]] in repetition is not enough to condition the muscles properly and might result in [[strain (injury)|strains]] more often than function. Weight training is effective and allows for anyone at any level to train the muscles and form them properly. A [[weight machine]] provides a simple way for training, but common exercises like the [[press-up|push up]] and [[bench press]] have been around for decades and have conditioned some of the world's strongest men. |
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==Stronger Chest== |
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Each person has different goals they are looking to achieve with chest workouts. To work every angle of the chest muscles it is necessary to change the angle of the body and to differ in the type of exercise that is being performed. While working on the [[chest]], it is important to train the [[human back|back]] and arms as well, since all the movements the chest is responsible for require these muscle groups to work as well. If growth is the goal of workouts, strengthening these muscles is required. Strengthen them and you can use heavier weights for even more growth. <ref>[http://www.menshealth.com/men/fitness/workout-plans/chest-exercise/article/4c3d8aaef1024010VgnVCM100000cfe793cd Exercises for a bigger and stronger chest] Men's Health. Retrieved on 2010-01-17</ref> |
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==Push ups== |
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Push ups have been used for many years to develop strength in both the arms and chest. Understanding the proper way to perform this [[physical exercise|exercise]] is necessary. Simply pushing ones body up and down is not the correct form and will not help the body develop the way it is needing. Repetition of motion is what allows these exercises to be so beneficial. It is also necessary to provide the body with rest in between workouts. Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. <ref>[http://www.military.com/military-fitness/workouts/try-pushup-push-workout The Push-up Push Workout] Military Fitness Center. Retrieved on 2010-01-17</ref> |
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Push up routines should be used every other day to provide the chest muscles with the proper amount of rest required to heal.
The proper push up is preformed by laying face down on the ground and placing the hands directly next to the chest muscles. While the [[foot|feet]] are flexed, use the arms to raise the body off of the ground where the weight is resting on the hands and tips of toes. Using the chest and arm muscles, lower the body as near to the ground as possible without touching and raise it again. |
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==Bench Press== |
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A bench press table is required for the movements of this exercise to be performed safely and effectively. While laying on the back, a barbell is raised off of the tables extension and lowered to the chest. The chest muscles are used to press the [[barbell]] straight above the body until the arms are fully stretched out. The weight is then lowered near the chest without touching it and is then repeated. The amount of weight that is used is important. Adding too much weight too quickly in the routine will only result in muscles tearing. It is not the amount of weight that is effective, but the number of repetitions. It is best to do more sets with less weight and build up to a bigger weight. |
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Different variations of bench press exercises can be performed by declining the head and [[shoulder|shoulders]] slightly and still pressing straight up towards the ceiling. It is also possible to use two [[dumbbell|dumbbells]] instead of a straight bar. On dumbbell fly movements keep your elbows flexed to keep from tearing your [[Biceps brachii muscle|biceps]]. <ref>[http://www.bodybuilding.com/fun/huston7.htm Developing the Chest: A course in Hypertrophy] BodyBuilding Website. Retrieved on 2010-01-17</ref> |
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==Workouts== |
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With most workouts, men spend the majority of their time focusing on their chest muscles. They are looking to achieve the appearance of strengthen and confidence. While working these muscles it also benefits other ones in the back and arms, it is important to train the body evenly so there are not larger muscle groups in certain areas of the body. Different workout routines are effective for different individuals, so finding a method that provides with the best benefits for each person might require some research and practice. Many men like to workout with friends so that a [[Spotting (weight training)|spotter]] is near. Often these men perform the same routines and only one see the results he is looking for. |
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Diversity is the key to all workout regimens. Phases are the best way to provide the necessary exercises to aid in goal completion and allow the body the time it needs between each exercise to rest. |
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Regardless of the methods used, overworking muscles to produce a quick pumped up look will only provide a fall in muscle and soreness. Building a great looking chest takes time and effort and will not be achieved at the start of a workout. Takes time to learn the proper techniques required for exercising to effectively build chest muscles safely. |
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==References== |
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<references/> |
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{{Reflist}} |
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[[Category:Muscles of the upper limb]] |
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{{muscle-stub}} |
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