Training Tips For Your Pectoral Muscles
If presented with the option of "You can have the pectorals of any bodybuilder in history", most bodybuilders would probably opt for those of either Ronnie Coleman or Arnold Schwarzenegger.
Both were multiple Mr.
Olympia winners, mostly in part due to the fact they possessed pectoral muscles which were large, squared, and complete.
Of course, most bodybuilders never have the option of selecting their pectoral shape, or the shape of any muscle, for that matter.
We are destined to possess the genetic muscle shape given to us at birth.
We can, however, work to influence the development of different parts of our muscle groups, so that some aspects can be emphasized and others can be diminished in their influence or impact upon appearance.
This can be accomplished through well-balanced training which neglects no aspect of the pectorals.
Then, as weaknesses begin to emerge, they can be addressed using your strong understanding of which exercises affect which area of the group, and how to use these movements.
Every successful chest routine will begin with flat movements which train the entire chest region.
Flat bench presses are great for beginners, with flat dumbbell presses more optimal for intermediate and advanced trainers who discover their rotator cuffs might not like the angle of the flat bench press.
Once you have mastered the flat bench movement, after about two months of training, it becomes time to add incline movements.
These include incline bench press and dumbbell presses using varying angles, from 15 to 60 degrees.
Each of these angles works a different set of muscle fibers, and using a variety of movements allows you to rest assured you are indeed addressing all necessary areas of the muscle group.
Decline movements should be brought into the mix after you have been training for four month.
By then you should have developed the adequate muscle support infrastructure to allow your shoulders to support the weight load at an actual angle below zero degrees.
Once you have spent a year using these movements, you can begin integrating movements which add a bit more "finish" to your muscle groups.
Hammer Strength and Nautilus machine presses, pullovers, cable crossovers, and dozens of other machines all provide excellent muscle fiber recruitment all over the pectoral muscle group in a way the initial flat, incline and eventually decline movements cannot.
Once you have been training your pectorals consistently for a year or eighteen months, you'll develop a pretty good picture of what is right, and what is wrong, with your pecs.
Their appearance will be influences by both training and genetics.
You cannot change your genetic shape, nor the poor tie-ins or any rounded pec shape malady.
What you can do is adjust your training to de-emphasize the strong areas and focus upon the strong areas.
It's a personal journey, and one that only you (or perhaps an advanced trainer like Charles Glass) can write for yourself.
Learn your body inside and out, and frequently adjust the exercises you select in order to maximize your genetic potential.
Both were multiple Mr.
Olympia winners, mostly in part due to the fact they possessed pectoral muscles which were large, squared, and complete.
Of course, most bodybuilders never have the option of selecting their pectoral shape, or the shape of any muscle, for that matter.
We are destined to possess the genetic muscle shape given to us at birth.
We can, however, work to influence the development of different parts of our muscle groups, so that some aspects can be emphasized and others can be diminished in their influence or impact upon appearance.
This can be accomplished through well-balanced training which neglects no aspect of the pectorals.
Then, as weaknesses begin to emerge, they can be addressed using your strong understanding of which exercises affect which area of the group, and how to use these movements.
Every successful chest routine will begin with flat movements which train the entire chest region.
Flat bench presses are great for beginners, with flat dumbbell presses more optimal for intermediate and advanced trainers who discover their rotator cuffs might not like the angle of the flat bench press.
Once you have mastered the flat bench movement, after about two months of training, it becomes time to add incline movements.
These include incline bench press and dumbbell presses using varying angles, from 15 to 60 degrees.
Each of these angles works a different set of muscle fibers, and using a variety of movements allows you to rest assured you are indeed addressing all necessary areas of the muscle group.
Decline movements should be brought into the mix after you have been training for four month.
By then you should have developed the adequate muscle support infrastructure to allow your shoulders to support the weight load at an actual angle below zero degrees.
Once you have spent a year using these movements, you can begin integrating movements which add a bit more "finish" to your muscle groups.
Hammer Strength and Nautilus machine presses, pullovers, cable crossovers, and dozens of other machines all provide excellent muscle fiber recruitment all over the pectoral muscle group in a way the initial flat, incline and eventually decline movements cannot.
Once you have been training your pectorals consistently for a year or eighteen months, you'll develop a pretty good picture of what is right, and what is wrong, with your pecs.
Their appearance will be influences by both training and genetics.
You cannot change your genetic shape, nor the poor tie-ins or any rounded pec shape malady.
What you can do is adjust your training to de-emphasize the strong areas and focus upon the strong areas.
It's a personal journey, and one that only you (or perhaps an advanced trainer like Charles Glass) can write for yourself.
Learn your body inside and out, and frequently adjust the exercises you select in order to maximize your genetic potential.
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