Chest Development
By
Alan Palmieri
A lot can be said about training the chest, and in fact, a lot has been said about it. Most people associate chest training with the bench press. For many, the bench press is the “be all – do all” movement to chest training. I can’t tell you how many times I have seen people perform set after set of benches with the sloppiest form you can imagine all in quest of pushing more weight. It didn’t matter that they were arching their backs three feet in the air and the only thing making contact with the bench was the back of their heads as their feet pushed against the floor with all their might; stupid and dangerous! Ego drives these people, not an understanding of the movement or what it takes to develop a prize-winning chest.
For the most part, these individuals usually have very weak leg development (if any), weak back development, no abs and, don’t understand a thing about bodybuilding. They tend to strut around the gym as if they have something to boast about. They hog the bench forever, take ten minutes between sets as they talk, and read magazines. Most want to slap the plates on with a loud enough noise to make certain everyone sees they have just loaded three plates and, if that is not enough to get everyone’s attention, you won’t miss the loud grunts and groans that accompany the reps, especially the last one when they slam the bar back into the rack.
Does it sound more as if I dislike the bench press or dislike more the people I have just described? In reality, it is a little of both. I’m a firm believe in everyone having worth and I also know the bench press has a place in some training programs. Except for power lifting, football programs, and some other specialty purposes I do not recommend the bench press, as normally performed, for bodybuilding and chest development. In my opinion, the bench press, as normally performed, is almost useless in developing the chest to its fullest potential. It is primarily a front delt movement. You can get far better results spending your time with other movements. I say this even though I know some people, due to their genetic makeup, will benefit from the regular bench press if… the movement is performed properly. That IF is a big IF as few know actually how to do the movement and keep their egos in check.
At one time, I was able to bench a considerable amount of weight, strict without arching and bouncing the bar off my chest. I also have worked with people who were able to bench five hundred or more pounds using proper form and good technique. This however, did not develop the chest and pecs to the degree one would have hoped. Some people are just stronger than others in the bench press. The movement itself does not actually impress me as being a great chest developer even though some have had a limited amount of success with it. I am referring to bodybuilders here, not power lifters.
I do believe beginners should incorporate the bench press into their training program just as I believe they should incorporate all movements in their programs. Beginners need to gain the feel and movement of every exercise. They need to have their stabilizer muscles develop. This is vitally important, as the body must learn from basic movements and develop coordination, conditioning, and strength.
The chest, back, and legs are the largest muscle groups in the body. To obtain the best in overall development of these groups, you need a variety of exercises and employee several different techniques. One movement I have found of great value in building the chest is deep breathing squats. This however, does not do much for the pecs, it is a ribcage expander; which is still part of the total chest development. As I previously mentioned, most “bench boys” don’t do legs, especially squats because of the great demand they place on the body. Of all the exercises, I can think of, the bench press is perhaps one of the laziest movements of all. Think about it! You are lying down on a bench, you take a weight off and press it arms length. It requires little cardiovascular conditioning, and you do not have to have much in the way of coordination.
I know I have already made many enemies out of the “bench boys” but I believe even they, if they think about it and will be honest, would have to agree with what I have said.
The following program is designed for total chest development, the ribcage as well as the pecs; upper, middle, lower, outer, and inner. Prepare to let your ego stay in the locker, as the weight you use will not be near as important as the technique you use and the speed in which you complete the program. Always strive to reduce the rest time between sets. This is a real challenge and also a real result producer.
Week 1: First Workout
Wide Grip Bench Press to Neck: 4 x 8
Decline Dumbbell or Cable Flyes: 4 x 8
Incline Bench Press: 4 x 8
Week 1: Second Workout
Incline Dumbbell Press 4 x 10
Full Deep Breathing Squats 4 x 20
Across The Bench Dumbbell Pullover 4 x 12
Week 2: First Workout
“V” Bar Dips 4 x 8
Decline Dumbbell or Cable Flyes 4 x 8
Incline Dumbbell Press 4 x 8
Week 2: Second Workout
Full Deep Breathing Squats 4 x 20
Across The Bench Dumbbell Pullover 4 x 12
Wide Grip Bench Press to Neck 4 x 10
When you finish your second workout for week two, start all over again with the first workout in week one. Continue to rotate back and forth on this program until you feel you have reached the progress you are after. Remember, it is wise to change your routines around on a regular basis. You could possibly follow this one for up to three months before changing if you continue to add weight in each movement on a regular basis and / or reduce the amount of time you rest between sets.
Wide Grip Bench Press to Neck. Lie on a flat bench. Bring your feet and legs up and cross them so that only your butt and back are on the bench. Remain in this position throughout. Take a wide grip on the bar and lower it to your neck. As soon as it touches your lower neck, immediately, using your pecs, press the bar back up.
Decline Dumbbell or Cable Flyes. Set yourself on a decline bench. Using dumbbells or cables, the movement will be the same. Start with your arms extended over your middle chest, elbows bent. Keep your arms in this fixed position and do not straighten or extend your arms. Let your arms make an arch down and up lowering the hands even with your shoulders. Do not go below this point.
Incline Bench Press. Use a bench designed with a 25 to 35 degree incline. Anymore than this and you will be working the frontal delts and triceps more than the pecs. Bring the bar down to the bottom of your neck, neck press, and concentrate on you pecs pushing the bar back up.
Incline Dumbbell Press. Once again make certain to use an incline bench with a 25 to 35 degree incline and no greater. Holding a pair of dumbbells in each hand, lower them as low as you can comfortably stretch them without putting undue pressure on your joints. This is the great thing about dumbbell work; you can go where a barbell will not permit you. Your palms should be facing forward. As you press the bells up past the half-way point, twist your wrists so that in the top position, all four bells are touching and your palms are facing each other. Squeeze the pecs together for a count of two and return.
Full Deep Breathing Squats. Most people would not perform this movement for their chest even though it can assist in expanding your ribcage as much as any movement you can perform. You are to do a regular full squat. The difference is in the manner in which you inhale and exhale. As you begin the movement in the standing position, take three deep breaths and lower yourself as you take your third breath. On the way down, hold your breath until you hit the bottom position. DO NOT HOLD YOUR BREATH LONGER THAN THIS. As soon as you hit the bottom position blow out as you come back up. Take three deep breaths and continue. You are to do this on every rep.
Across The Bench Dumbbell Pullover. Lie across a flat bench. Bring your feet back and under your buttocks. Drop your hips down. Only your upper back should be on the bench. Hold a dumbbell between both hands. Keep your elbows slightly bent, SLIGHTLY BENT. With the dumbbell over your face, take a deep breath as you lower the dumbbell down. You should inhale slowly and continue to inhale until your arms are all the way back and down behind your head. As soon as you are back as far as you can go, exhale slowly until the dumbbell resumes the starting position. You do not hold your breath during any phase of this movement.
“V” Bar Dips. The only way to perform this movement correctly is with a “V” dipping bar. It is not as effective with regular dipping bars. If you do not have access to the “V” bar, use the regular one. Your hands must be spaced 32” apart. Start in the up position with your arms holding your weight up. Place your chin on your chest and keep it there throughout the movement. Cross your feet at the ankles and keep them out in front of you throughout the movement. Lower yourself concentrating on your pecs receiving a full stretch. Now using only your pecs, squeeze them to raise yourself back up to the starting position.
The chest is a large muscle mass capable of handling a lot of work. For best results, always perform each movement for a full extension and contraction. Do not fret over the amount of weight you are using. Your goal is to develop the chest. Regularity in working out and proper form with minimal rest between sets is the key to success.
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