The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.
For beginners, three safe but effective exercises are recommended:
1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.
2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.
3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More
The Bent-Over Lateral Raise is one of the most common... Read More
Most bodybuilders would agree that supplementing with whey protein is... Read More
Other articles in this series looked at a number of... Read More
You can only build muscle tissue if you can generate... Read More
The aim for beginners to weight training must be to... Read More
From a bodybuilder's perspective one of the most important body... Read More
My Legs Are Already Big Enough. I Keep Hearing Working... Read More
Other articles in this series looked at a number of... Read More
It is a well-established fact that calories control everyone's bodyweight.... Read More
Other articles in this series looked at a number of... Read More
You can only build muscle tissue if you can generate... Read More
So the Olympics are almost upon us. While you have... Read More
There are countless leg workouts in magazines and books that... Read More
Now that we have a trainer, our next concern is... Read More
Every bodybuilder and weight trainer will have his or her... Read More
The success level of your bodybuilding endeavors is highly determined... Read More
The abdomen contains the muscles that most beginners struggle with... Read More
The main shoulder muscles that concern bodybuilders are the deltoids... Read More
Packing on Muscle mass involves a lot of dedication and... Read More
As Purposeful Primitives we understand the need practice two distinct... Read More
As a modern weight lifter or body builder, I want... Read More
Packing on Muscle mass involves a lot of dedication and... Read More
Body building or even just showing up at a gym... Read More
By now you've made significant progress in your bodybuilding career.... Read More
The Front Squat:As you may have already discovered, the squat... Read More
WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More
There are a couple of reasons why most people fail... Read More
Quick muscle building is the goal of every underweight guy... Read More
Core strength and stability is increasingly recognized as a vital... Read More
Anabolic steroid use appears to be on the rise. With... Read More
Other articles in this series looked at a number of... Read More
But how can this possibly be? Everywhere you look, it's... Read More
There seems to be much confusion amongst trainers and trainees... Read More
Packing on Muscle mass involves a lot of dedication and... Read More
Now that we have a trainer, our next concern is... Read More
Other articles in this series looked at a number of... Read More
Are you a Baby Boomer? If you were born between... Read More
If you're looking to get fit and into shape, home... Read More
A lot can happen in 30 days.The dream of everyone... Read More
Other articles in this series looked at a number of... Read More
The Bent-Over Lateral Raise is one of the most common... Read More
Every set was taken to positive failure, with three or... Read More
TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More
There are some major key parts to a successful body... Read More
My Legs Are Already Big Enough. I Keep Hearing Working... Read More
Try asking people how to gain weight and you'll likely... Read More
Before wasting your money on a pile of bodybuilding supplements... Read More
Before I talk about one of the most productive and... Read More
For many thin guys around the world, gaining weight without... Read More
My career began in the eighties. I never found myself... Read More
The aim for beginners to weight training must be to... Read More
Machines are bad, there I said it again. How many... Read More
Other articles in this series looked at a number of... Read More
Always try to "trick" your muscles into growth. You never... Read More
Proper positioning on a weight bench to maximize leverageKeep the... Read More
Anabolic steroid use appears to be on the rise. With... Read More
I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More
Welcome to article number 2 in our series "Bodybuilding Sins... Read More
Supersets give you the most bang for the buck. They... Read More
By the time you finish reading this you will have... Read More
The outer triceps is an awesome muscle. It sticks out... Read More
A dumbbell exercise program is effective with the right equipment... Read More
Other articles in this series looked at a number of... Read More
Some supplement companies will go to any lengths to prove... Read More
The vast majority of myths about weight gain are mostly... Read More
Muscle Building & Bodybuilding |