Desiring to build a particular part of your body requires strategic exercises to target specific muscle groups. The muscle must be built with a variety of exercises targeting various angles to achieve the best results with proportion and symmetry. The chest consists of two muscle groups, the large pectoralis major and the smaller pectoralis minor underneath. Regardless of body type, a well designed chest protocol targeting the pectoralis major and minor, combined with a clean diet will help see you to your goal. Begin with a few strategic exercises below for chiseled pecs.
1. 180 Degree Twisting Dumbbell Bench Press
A study in Toronto recently showed using a supinated grip during an isometric hold of the flat bench press results in increased activity for the upper portion of the pectoralis major. In order to complete this exercise:
2. Close Grip Weighted Push Up
A 2005 study at the Mayo Clinic showed the effects of three different hand positions performing the push up: shoulder width, wider, and narrower. The study showed the pectoralis major was worked the most during pushups utilizing a narrow hand position.
3. Forward Leaning Dip
Grab a partner for completion on this routine. Start small and gauge body to determine how deep you go.
For more personal training tips, visit Murfreesboro Athletic Club. Our personal trainers will develop an effective program custom to your body type. Experience the club with a free 3 day pass to the gym. Call today.