In the suffocating sweat sock of Florida’s Pompano Beach, with its heavy hissing midday air, motorists taking to the freeway do so with a dread not unlike that of entering Erebus, that benighted pit stop on the way to Hades; Ahmad Haidar sees that heat-shimmering snake of macadam wiggling its way into the city and [...]
Q: What’s the difference between doing chest pullovers and lat pullovers? Should the exercise be modified depending on which bodypart you’re trying to work? A: You may have noticed that some bodybuilders do pullovers in their chest routines while some do them for their backs. What gives? Well, both the pecs and lats, not to [...]
Opening Arguments Defense Bodybuilders have been doing incline bench presses for decades to bring up the upper chest. Prosecution Research on incline and reverse-grip bench presses suggests that reverse-grip bench presses my be a better upper-pec builder. Evidence Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline [...]
Your chest is a paradox. Comprising only one major muscle pair, it would seem to be an easy area to train. Press and flye–end of story. But this story is a mystery with unpredictable twists. The pecs are deceptively complex–working them is fraught with pitfalls you’ll likely blunder into workout after workout, year after year. [...]
Having a full, striated chest seems something akin to being on the guest list at a top Hollywood hotspot. It’s an exclusive–and dare we say–elite bunch of trainees who have earned the right to part the velvet ropes and walk right past with thickly muscled pecs, leaving those on the outside filled with envy and [...]
Benching The barbell bench press is one of the most crucial exercises for building size and strength in the pecs, front delts and triceps. But your primary goal of building size or strength will dictate your form and technique in this all-important move. Bodybuilding is about training the muscles to become bigger, more symmetrical and, [...]
Still don’t have that lower pec development? “My chest looks pretty good – My upper pecs are thick, the outer portions are nicely shaped, and I have good definition down the middle. However, my lower pecs still aren’t great. I thought heavy bench pressing would create that lower ridge (because I hate declines), but it [...]
Upper, middle & lower chest How many times have you heard that incline presses hit the upper chest, flat-bench presses the middle and declines the lower pecs? It’s not even advice anymore–it just is. While we can’t argue these facts, we will write one crucial amendment: You can target the upper pecs when doing flat-bench [...]
The chest is one body part which, when you’ve got some mass on it through compound movements, will benefit from some volume training to stimulate all the types of muscle fibers, working the whole chest. This means lots of sets and lots of reps with a range of different exercises. Some modern gyms are fortunate [...]
Here’s a nice and simple chest routine to try for a few weeks. It’s not based on any specific training principles, just good old hard training. Ideally do this once per week, and you’ll probably need a spotter. Rest periods should be enough for you to feel ‘ready’ for the next set, and the whole [...]
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