Pectoral Anatomy: the great pectoral is
shaped like a fan and it occupies most part of the thoracic wall. It
allows moving your arm forward and sideways; it is therefore an
adductor muscle. Back muscles need to be strengthen for the
bodybuilder. That's how it should be as you progress through the
various stages of weight lifting you'll understand what exercises is
best for you. You should write down your progress every so often and
work on an assessment of the core exercises that make up your
bodybuilding training program.
need to learn and look at the back exercises that have proven their
worth to serious bodybuilders for many years. You need to work towards
achieving pre exhaustion in your work outs. All exercises should be
performed to failure with one set of six to eight repetitions.
1. Lat machine pull downs this exercise has
been chosen because it allows you to isolate the lats and rest the
biceps for the compound exercise to follow.
Take a shoulder width grip. Pull arms
towards the thighs keeping the arms straight.
Pause. Return the bar slowly to the
2. Pull downs - you can move straight on to
this exercise if you are sufficiently experienced. Using the same
machine, take an under hand grip because this will make better use of
biceps strength thus maximizing the effects of the workout.
The Chest And Upper Back are the muscles that
make up your body and have more benefits than simply allowing you to
have strength in those areas. The more familiar you are with the
muscles you're working, the better you'll be able to judge what's
needed to make improvements. You need to get to know the muscles that
make up the chest and upper back.
Although they are two different areas, the
chest and the upper back will be considered together because achieving
a muscular balance between them is crucial, particularly in relation
to maintaining good posture. Creating an imbalance between the two can
result in injury.
The main muscles found in the chest and upper
back are as follows:
1. Pectoralis major these are the large
chest muscles found to either side of the breastbone. Its main job is
to bring the upper arm inwards across the body, a movement that is
known as horizontal adduction.
2. Latissimus dorsi - this is the largest
back muscle that runs from the lower back to the upper arm bone. It
pulls the upper arm towards the body and acts as an internal rotator
of the upper arm.
3. Trapezius - this muscle runs from the mid
spine to the shoulder and then to the neck.
The Chest area you should have a
favorite exercise for each body part. That's how it should be as you
progress through the various stages of learning you'll understand what
works best for you. It is useful, These muscles are important for
sports and strength.
1. Dumbbell flies this exercise provides a
useful means of isolating the pectorals and preserving the triceps for
the subsequent exercise. The exercise should be performed as follows:
Hold dumbbells directly overhead.
Lower them to sides with elbows slightly bent, pulled back and to the
side. Lower no further than level with the torso.
- Use the pectorals to pull the weights back
up to the starting position.2. Incline bench press you can move
straight on to this exercise if you have reached an appropriate level
of experience. If you perform this exercise as the second part of a
pre-exhaust routine you may have to use lighter weights than normally.
Remember that you should only work
different muscle groups on different days letting the muscles recover.
Drink plenty of fluids this is very important. your chest muscle work
outs should make your chest work harder instead of using your triceps,
delts or biceps to power your chest routines. You work on the full
range of motion and squeeze your chest muscles hard at every top of
each movement. Always lower your weight slowly and deliberately
fighting gravity to provide more resistance to your chest muscles and
therefore elicit more muscle fibers for more muscle growth. You will
need a spotter or a personal trainer for safety reasons because you
must lift heavy for excellent muscle gain especially so for chest
Written in a straight forward, easy to
understand manner, Muscle Gaining Secrets provides the road map to
success which can instantly be applied by anyone.
There are no overly complicated scientific formulas or insider jargon
that requires a degree in advanced physiology to understand. No
nonsense, no filler, no fluff; just the hard hitting, scientific truth
about how to pack on colossal amounts of muscle at warp speed without