For those who want to know, it is called the Pectoralis Major or the chest muscle that people readily associate with the chest. To be honest, the chest is actually made up of a number of muscles. However, the Pectoralis because of its size, is what most people associate with the chest.
Since the Pectoralis is the biggest and most noticeable chest muscle it’s no wonder that it is also the muscle that is easily developed and is the object of several exercises that are meant to forge an iron chest if you will. What are these exercises? There are actually several and here are a few that with time and consistency will make anyone chest happy.
Note that the following exercises are meant to be done at least twice a week, with at least 2 or 3 rest days in between the exercises. All the exercises are done as pairs. As such, it is best to complete the first pair before proceeding to the next until one has completed the routine. Do this and in least than two weeks, noticeable changes on the pecs will be apparent.
PAIR 1: BARBELL BENCH PRESS AND PULL-UP
For the barbell bench press, just hold a barbell with an overhand grip a little above the shoulders. Hold above the sternum after which lower the bar a little pause and bring it back to starting position. Do 1 set of 15 reps. If desired, add a little more weight to the barbell as you progress.
For the pull-up bar. Position yourself in front of a pull-up bar. Grip the bar and slowly pull your chest up to bar. Lower yourself and repeat. Sounds easy? Not exactly. Newbies may actually find pulling the equivalent of one’s weight above the pull up bar a bit of a challenge.
PAIR 2: INCLINED DUMBBELL BENCH PRESS AND SINGLE-ARM DUMBBELL ROW
This is probably a favorite exercise by many and a bit comfortable to most. Lie on your back on an inclined bench. Take hold of two dumbbells making sure your arms are straight in front of you. Lower the dumbbells to your chest, before pressing them back up. Do 1 set of 15 reps. Try to increase the weight of the dumbbells as you progress.
For the single arm dumbbell row. Take hold of a dumbbell in your right hand. Bend your hips and knees and thereafter lower your torso until parallel to the floor. Bring the dumbbell up to your shoulder, tucked close to your body. Do 1 set of 15 reps for both arms. Again, try to increase the weight of the dumbbells.
PAIR 3: DIP AND PUSHUP AND ROW
This is again an easy exercise that will use dumbbells as props. However, since the body is standing with the upper torso bent a little to the front, the exercise may actually put a strain on one’s lower back. Grab dumbbells with both arms. Arms straight, slowly bend your body to the front. Lift one dumbbell up to elbow height of the other arm. Pause and go back to the starting position. Do two sets of as many reps for both arms.
For the Pushup and Row, use a pair of hex dumbbells. Place these on the floor and grip them while doing a pushup. While back on the starting position, do dumbbell rows with your right hand. Lower and repeat on other side. Do 2 sets of 10 reps.
PAIR 4: OVERHEAD TRICEPS EXTENSION AND PUSHDOWN
This exercise makes use of a pulley. Attach a rope to a pulley and grab the ends with either arms, bending forward slightly. Without using one’s upper arms, push forward, pause and return. Do 15 reps. Stand straight and with arms at one’s sides, tug on the rope downwards, do an additional 10 reps. Try to do two sets for each variation.
Lastly, for the dumbbell biceps curl, grab dumbbells on either arms and allow your arms to hang on your sides. Slowly lift the dumbbells with one’s grip (palm) facing upwards. Lift to enable the dumbbells to touch your upper arms. Do 2 or 3 sets of 10 reps.
Do these exercises judiciously and in no time, your chest—not to mention your arm muscles—will turn to "steel" in no time. To make sure that you have enough stamina and energy, load up on Euphoriamaxx BCAA for overall muscle nourishment and to reduce muscle inflammation; Euphoriamaxx L-Arginine for endurance and to boost testosterone levels; Euphoriamaxx Creatine for a higher intensity workout; and Euphoriamaxx Glutamine for faster muscle recovery.