The upper chest is an area that a lot of guys struggle to develop. It doesn't have to be that way! You've probably been doing inclined bench presses to build your upper chest muscles… And maybe it's not growing like you wish it would.
After the abs, the lower chest is an area that many guys struggle to develop. There are some great exercises for lower chest training, but if you have excess body fat you may need to work on that first before you're able to see chest development.
The upper chest is typically one of the toughest areas of the upper body to develop. There are various reasons for this, and like most things, there are ways to work around it. Here are five reasons why your upper chest is lagging in comparison to the rest of the chest region.
If you're looking to create major chest gains, the key to growth is choosing chest exercises that work all three heads of the pectoralis major and work the chest across midline. The best chest exercises for advanced lifters are: Barbell Bench Press.
Underdeveloped lower chest muscles occur when your lower pectoral muscles lack in size and strength compared to your upper chest muscles, arm muscles, or shoulders. Underdeveloped lower pectoral muscles create an imbalanced aesthetic and make you look less lean and athletic.
For many guys, the lower pecs are the most difficult area to fully develop. That's about to change. Not because we're the proud owners of a magical exercise that'll finally build this hard-to-grow area, but because we've developed seven chest-workout strategies which take direct aim at shallow lower pecs.
However, if you incorporate these three steps into your 'chest days' or your chest exercises, you will start seeing your chest become noticeably wider and more defined in just 8-12 weeks.
Sure, you could do a full-focused chest day every week, but there are a few reasons why we wouldn't recommend this. Firstly, we know that the sweet spot for gains is training each muscle group twice a week. If you're only doing one chest workout a week, that's some serious gains you're missing out on.
The first step to increasing the size of your pecs is to focus on chest exercises. Chest exercises are essential for building muscle mass and increasing the size of your pecs. Examples of chest exercises include bench press, push ups, chest fly, and chest press.
Pectoralis major: The main muscle associated with the chest, the pectoralis major is the large muscle you can see from the outside. Its main action is to bring the arms closer to the body, but it also assists with moving the shoulders and rotating the arms.
After birth, the parts of the human body that do not grow are called ossicles. These are 3 types of small bones. These are located in the middle of our ears.
The upper chest may ignored completely if workouts are focused on middle and lower chest movements such as bench press, crossovers, dips etc. This is especially prominent if the incline is left until the end, where energy levels will be low.
The lats tend to be one of the hardest muscles to develop.
Pumping out fast reps is unlikely to be giving your chest the muscle-building stimulus it needs. A study published in The Journal of Physiology found that slow, controlled lifts performed to fatigue produced greater rates of muscle growth than the same movement performed rapidly.
The 10-20 range is productive for the chest, but many individuals report that they get their best results from something between the 5-10 and 10-20 ranges, perhaps sets of 8-12 reps and even a bit lower.
It was also concluded that the benefits of training the target muscle groups more than twice a week are undetermined at this stage, meaning if you want to train arms and chest everyday, there might not be any point or muscle-building benefit to that.
Push-ups work multiple muscle groups
It's easy to think that push-ups are only good for your chest and arms. But this compound exercise engages multiple muscle groups at the same time. When done correctly, push-ups work your: Chest (pectorals)
Triceps and biceps: The decline press-up works the triceps predominantly over the biceps, however both muscles work during the entirety of the rep. Back and core: To keep the body stable and rigid, the back and core muscles work to prevent arching of the spine or dipping of the hips.
Soft: Body fat is typically saggy and soft to the touch. If the fat in your pecs is more firm that might be a sign of gynecomastia.
Although most won't be medically dangerous, a misshaped chest, narrow clavicles or a gap between your pecs can prove to be “bad chest genetics” if you're focused on aesthetics and muscle building.
Man boobs are caused by excess fat storage in the chest area, or as a result of a condition known as gynecomastia, which is a hormonal imbalance. Man boobs are very common, affecting 40 to 60% of men. And though the condition may be unsettling for some, there are ways men can get rid of unwanted chest fat.