The Ultimate Guide To Pectoral Training

There are many controversies about chest training, for example, the right weight and the intensity of repetitions. Chest strength training should emphasize both mass building and strengthening of the pecs simultaneously. The principal for mass building and strength of the chest is heavy weightlifting. However progress should be gradual rather than instantaneous. Overworking the chest can be hazardous.

Top Chest Exercises

• Flat dumbbell press
• Reversed grips
• Incline dumbbell press
• Barbell bench press
• Machine decline press
• Incline barbell bench press
• Seated machine press
• Dips
• Incline bench cable fly

Ultimate Chest Workout strategy

• Lift heavily. If you desire a muscular and huge chest, focus on maximum reps for any chest workout.
• Perform those workouts that cater for overload progression, that is, constant addition of weight as time goes by. Note that the stronger you get, the bigger you become. There are specific exercises that however do not lead to progressive overload e.g. dumbbell flyes. They only expose you to injury risks.
• Proper work volume. You need to get right about the grand total of repetitions completed every week. The general weightlifting rule states that if you perform heavier repetitions, you only do a few and the opposite still holds.
• Recovery is important for chest development. Heavy lifting calls for more time of recovery period to escape the risk of over training.
• Emphasize on compound body movements and heavy lifting.

Chest training mistakes to avoid

• Focusing on wrong workouts. Some inappropriate workouts are those that involve machines as well as the isolation exercises.
• High rep training. It causes a stunted growth of the pectoral muscles. Unless you are using steroids, avoid high rep training at all costs. Steroids cause rapid development of muscles although they leave out the ligaments and tendons. That is how steroids spoil the joints by creating excess muscle mass that connective tissues cannot handle.

Building a powerful chest doesn’t require drugs; a little knowledge is all that matters and this guide is going to help chest builders to focus on primal areas.