Chest workouts can be categorized into inside, outside, upper, and lower, with different exercises targeting different muscle groups. Push and pull exercises, such as bench press and fly, are used. Varying grip and body positions can target different muscle groups. Rest periods are important for muscle recovery. Using reduced stability, such as an exercise ball, can increase the use of stabilizing muscles.
Chest workouts generally fall into four categories: inside, outside, upper, and lower. In each category, a different portion of the chest muscles is targeted to achieve maximum results in all areas. All of these types of chest workouts may include similar exercises, which will simply have altered grip or body positions to stress a different muscle group or portion of muscle. Chest exercises come in two basic types: push, like with a bench press, and pull, like with a fly.
As an example, consider the bench press. At its most basic level, it involves lying on a flat bench, with your buttocks touching the bench at all times, and your feet flat on the floor. The arms are extended to the sides of the chest, and the elbows are held at a 90° angle to the forearms. An overhead bar, typically loaded with plates at each end, is grasped and lifted from its rest position. The bar is lowered to almost touch the chest and then raised again until no more repetitions can be completed.
When the grip on the bench press bar is held slightly wider than shoulder width, the major pectoral muscles of the chest will be worked. As the hands get closer, the focus of the exercise will shift to the inner part of the pectoral muscles, as well as the triceps. Work in this area is what will eventually produce the distinctive line of definition between the two pectoralis major muscles.
A bench press can also be used to work the upper and lower chest muscles by either inclining or lowering the bench. This allows the chest muscles to get a full workout, leading to more consistent form. These rules also apply to other chest exercises, such as push-ups. Wide push-ups, where the hands are extended well beyond the width of the shoulders, will work the outer edge of the chest muscles. Decline pushups, accomplished by placing your feet on a table or chair and then doing the exercise with your hands on the floor, will hit your lower chest muscles.
An athlete will cycle through various types of chest workouts to maximize muscle gain as much as possible. Many training programs involve several variations on a chest exercise on the same day, allowing for general conditioning. However, it is advisable to allow a rest period of at least several days before another chest workout, to allow the muscle tissue to recover and recover.
Athletes also use other methods to vary their chest workouts. One option is to do chest exercises with reduced stability, such as on an exercise ball or with your legs up. This reduces the amount of weight lifted, but increases the use of stabilizing muscles around the chest. As with any exercise routine, different chest workouts generally lead to continued muscle gain.
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