The pectoral muscle group are observed to be large set of muscles which require the use of both upper and lower chest exercises to enhance their overall mass and strength. Most fitness trainers located at quite a few of the local gyms will generally dedicate at least one day during the week to concentrate on training their chest.
To effectively train the chest to achieve the maximum growth, several methods in training must be applied to the workout to effect the desired results. Beginners who might be slightly underweight may find that using the 4x/week workout plan may not be quite effective. This is due to the fact that stressing the chest muscles with the use of much heavier weights including dumbbells will not stimulate the production of growth and testosterone hormones required to increase muscle mass and strength. Having a total body weight of under one hundred and twenty pounds with a height of 6 feet requires the person to eat more prior to implementing the 3x/week workout plan. Even though the chest region contains two specific heads, the muscles contained within this area of the body function with a singular purpose which makes it impossible to isolate the lower and upper chest training.
The key to building a larger pec muscles rests in the person’s ability to increase their eating habits in order to strengthen their muscles thus creating an initial foundation before performing isolation exercises.
A successful training routine will require the user to use free weight compound exercise routines with heavier weights typically performing exercises such as deadlifts, squats, overhead press and bench press. Training the chest and legs by performing squats and deadlifts the body has been observed to increase it’s production of growth and testosterone hormones responsible for building muscle mass and strength.
Similar to any other strength training routine, targeted muscle groups (which in this case refers to the chest muscles) need a proper rest period as muscles trained during any workout when deprived of rest and relaxation periods will never be able to achieve their full potential and growth. This had resulted in many fitness experts training their chest muscles no more than twice per week.
Enhancing the frequency of the exercise routine to a high intensity workout recruits more muscle fibers to the routine effectively stimulating additional growth of the chest. This is typically achieved by lifting the weights during the exercises at a faster rate than normal while maintaining a save level to minimize the potential for injury.
When training the chest and pectoral muscle groups, exercises must be completed using the proper technique. An incomplete bench press will never be able to train the chest using the full range of the required motion of the exercise. Thus it is recommended that when performing the bench press, users should ensure touching the shirt on the way down locking both the elbows at the top and if necessary lower the weight. Four of the main pectoral body building exercises include:
1. The bench Press
3. Weighted Dips
4. Dumbbell Press
When training the pectoral muscles using these exercises many fitness experts have recommended that the user set realistic goals and not pattern their workout respective to popularly known figures within the fitness industry. Muscle development within each individual is achieved with effective training and proper diet, however the defining shape of those muscles relies solely on the genetic makeup of that individual.