胸型雕塑

How to grip the bar: Your hands should be in the range of shoulder width. See what works best for you. You may find that a few inches in from shoulder width hits the inner pecs hardest. So experiment a little with the grip to find what allows you to get the most work and stress carried by your pecs.

How to do the movement: Bring the weight down to your chest slowly at the count of 1??breathing in on the way down. Barely touch your chest before pushing the weight back up while exhaling to the same count of 1?? Focus entirely on letting your pecs do the work. Hold it at the top for a count of 1?�while squeezing your pecs together. Then lower the weight back down to the same count while you inhale. Make sure this is all in one fluid, strict motion (no bouncing!).

Sets: This is somewhat of a dispute. First of all, get your form down with lighter weight. Then, use a weight that you can get only 6-10 reps on for 3+ sets for definition and mass. For more definition, reduce the weight and go for 12-15 reps and 5+ sets. For more mass, go for 5-6 reps and heavier weight for less sets. Just remember to get your form down good and always lift slowly and strictly to get the most gains, develop the fullest pecs, and avoid ripping or tearing muscles.

Note: To get full pectoral development, it's good to add incline and decline close-grip bench into your chest day routine. This will build and work the upper and lower mid parts of the pectorals, respectively. Use the same method as with regular flat bench close-grip bench. Build massive and full pecs!!!

2. Flyes: Use the universal fly machine for this exercise. It works extremely well for hitting the pecs. The key to working and building the inner pecs with this exercise lies in your mind. Make your pecs squeeze together at completion of the movement and really flex them at the point where your arms are brought together. Do this movement slowly and strictly. Inhale as you slowly allow the weight to fall back on the stack, widening your arms. Use a fluid motion and exhale as your pecs force the weight up and your arms back together. This can be murder on your pecs�just what you want!

Sets, Breathing, and Lifting: Use similar breathing and lifting patterns as with close-grip bench. Do the sets similarly as well, although with flyes, it's recommended to do more sets that usual to really rip your pecs a new one.

3. Cable Crossovers: These intense pectoral isolators are especially known for etching deep striations into the pecs. Stress is placed on the entire pectorals especially the inner, lower and outer pecs, not to mention secondarily working the anterior deltoids.

How to do the movement: With your feet shoulder width apart, grasp the handles attached to the pulleys so that your palms face towards the floor with your arms slightly bent. Your arms should be extended diagonally upward. Bring your torso a bit forward to maximize the stress on your pectorals and hold this position for the duration of the set. Exhale as you force your hands down and together, primarily using pectoral strength to bring them to a position about six inches in front of your hips. Make sure the movement is strict, slow and in a semicircular arc. At the finishing position, try to hold it for about 5 seconds as if doing a "most muscular" pose, flexing your pecs intensely. Slowly allow the weight to lower back down and your arms to raise back up to the starting position. You can also perform this exercise kneeling on the floor or with one arm at a time to increase the concentration.

2. Parallel Bar Dips: Dips are a favorite of bodybuilders for there high intensity and isolation they place on the pecs, triceps, and anterior deltoids. The lower and outer portions of the pectoral muscle complex will really grow with these.

How to do them: Hold the bars so that your palms face inward and your arms are nearly straight. Slowly lower your body as far as it is comfortable. Without bouncing, slowly raise yourself back almost all of the way up, keeping direct stress on the pecs continuously throughout the set. You can dangle weight from your waist with a rope or chain to add resistance.

All of the variations of incline press place intense stress on the upper pecs, primarily; then on the anterior deltoids and triceps. This is probably the best possible movement to build the pec-delt tie-ins. This highly prized and valued area of the arm has become a definite necessity in today's competitions.

Secondary stress is placed on the rest of the pecs, the medial deltoids, and the upper back muscles.