Best Chest Workout
The Chest has two different muscles the pec major and minor and they do slightly different things. The pec major pulls the arm in towards the center of the body and flexes your shoulder.
The pectoralis minor depresses the scapula (shoulder blade) and downwardly rotates the scapula. All muscles of the body have an origin and an insertion point.
It is very important to know these two points so you can understand which movements will work which muscles. For a good chest workout you want to focus on the pec major which originates from the sternum and inserts on the bicipital groove of the humerus.
To work a muscle most effectively you want to shorten the distance from the insertion to origin. So for the chest anytime that humerus comes closer to the sternum the muscle will be worked better.
Now that you know the biomechanics lets take the most popular exercise at any gym, the bench press. With normal barbell benchpress you lower the weight until it touches your chest and then push it up.
There are two things that you shouldn't be doing here. When the bar is touching your chest it requires the front delt to do most the work and is doing more harm than good for your body.
You need to stop a couple inches before the bar touches your chest and this will result in fewer injuries and no loss in strength gains.
The second thing wrong is that you aren't able to shorten the distance from your bicipital groove to your sternum with a straight bar. If you use dumbbells it is much more effective in building muscle in your chest. - 17268
The pectoralis minor depresses the scapula (shoulder blade) and downwardly rotates the scapula. All muscles of the body have an origin and an insertion point.
It is very important to know these two points so you can understand which movements will work which muscles. For a good chest workout you want to focus on the pec major which originates from the sternum and inserts on the bicipital groove of the humerus.
To work a muscle most effectively you want to shorten the distance from the insertion to origin. So for the chest anytime that humerus comes closer to the sternum the muscle will be worked better.
Now that you know the biomechanics lets take the most popular exercise at any gym, the bench press. With normal barbell benchpress you lower the weight until it touches your chest and then push it up.
There are two things that you shouldn't be doing here. When the bar is touching your chest it requires the front delt to do most the work and is doing more harm than good for your body.
You need to stop a couple inches before the bar touches your chest and this will result in fewer injuries and no loss in strength gains.
The second thing wrong is that you aren't able to shorten the distance from your bicipital groove to your sternum with a straight bar. If you use dumbbells it is much more effective in building muscle in your chest. - 17268
posted by X - Men at
7:27 AM
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