How to Build Pectoral Muscles
January 27, 2010 by admin
Filed under How to Build Pectoral Muscles
Whats the most effective way of training chest? Learn the most effective way on how to build pectoral muscles as well as learn the biggest mistake most people make when training chest!
Hi everyone!
There are two main ways on how to build pectoral muscles and training chest.
The first is to do tones and tones of reps and pump as much blood as you can into the muscle. Although this method is great for building muscular endurance, it is not an ideal method for training the chest for size. High set and high rep exercises are ideal for very resilient muscles such as forearms and calves. These are muscle groups that are used all the time and therefore in order to add additional size and strength to them, they require an extremely size able workout to see improvement. As the chest is a muscle group that is used significantly less in comparison to the aforementioned muscle groups, it requires a different type of training in order to achieve additional size and strength.
The most effective way of training chest for size and strength is to use heavy weight with less reps. You want to perform warm up sets in the 10 to 12 rep range and then do working sets moving down from 10 reps all the way down to your 1 rep max. This puts significant stress on the chest and results in deep muscle tears witch then repair themselves on your none training chest days and recover significantly stronger and bigger than before.
The key on how to build pectoral muscles is therefore to go heavy using compound exercises like flat, incline and decline bench presses and then finish with isolation movements like flys, push ups or cable cross overs.
One of the biggest mistakes people make when training chest is the angle at witch they set the incline bench at. Typically it is not the fault of the person doing the chest training exercise as the angle of the incline bench is typically designed in a set position that cannot be changed.
The mistake is this. Typically, the incline bench press is set at an angle above or just about at 45 degrees. At this angle you are working mostly your front deltoids and not training your upper chest. In order to train your upper chest, you need to set the incline bench at approximately 30 degrees from the horizontal floor.
Next time you are training chest, keep these technique in mind as they are the most effective ways on how to build pectoral muscles!
