When working the chest muscles, many people spend a long time Flat bench pressing and doing not much else. Flat bench pressing is beneficial in developing the chest muscles, but you must do other exercises alongside to reach the body shape you desire.
The pectoralis major and the pectoralis minor are the two muscles which constitute the chest. It is these muscles which need to be developed in order to create a bodybuilders chest. The pectorial muscles spread across the width of the chest and are attached to the shoulders. The pectoralis minor sits underneath the pectoralis major.
The three main exercises which will develop you chest are flat bench pressing, incline bench pressing and the peck deck.
The flat bench press works the middle of the chest. It involves lying flat on your back and lifting a weight, pushing up from your chest. It is important to work at a slow and steady pace, and to pause each time you push up from your chest. People tend to extend their arms to the fullest extent and lock their elbows, but by doing this you are using your joints rather than your muscles to take the weight. It is also important not to let your arms bounce up from your chest, but to always work at a controlled pace.
Incline bench pressing is the same exercise as flat bench pressing but you lie on an incline. The different position means you bring the weight down to your upper chest and you work with your hands closer together. This exercise develops the upper chest and shoulders.
The pec deck is more to shape your chest. You must keep your back
against the pad and look slightly upwards. Do not let your shoulders droop, but keep them up. It is also important not to grip the levers too hard but to work with open hands so as to keep the forearms relaxed.
Keywords: bodybuilder, pectoralis, pec, chest exercises
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