Workout Workout trivia

Chest muscles – how to build them properly?

Building chest muscles is a popular goal of training plan for those who are just starting their adventure with strength training. In some progression, muscle growth is impressive, and in others - some problems appear. Trouble with emphasizing the middle part of the chest is one of them. This one can touch anyone in the gym, regardless of training experience. How to expand the center of the chest? Check what to look for, what to focus on and what exercises to do more.

Muscle anatomy - the center of the chest

Chest is a muscle party to which practitioners often attach great importance to the training plan. Not everyone, however, has the chance to achieve stunning results when working on chest muscles. The beginner as well as advanced players meet with the problem when building a powerful chest. However, there are ways that support work on the chest and poorly developed its means. To know why this is happening, it is worth knowing more about the anatomy of the chest muscles. This divides the chest into two parts

  • upper,
  • lower.

In theory, there is no such thing as the center of the chest - the anatomy of the human body does not mention it. However, focusing on the type of muscle fiber work, which differs in the case of a different arm position - its angle and movement - three chest parts can be distinguished

  • collarbone,
  • sterno-ribbed,
  • abdominal.

It turns out that to emphasize the central part of the chest, one should focus on working on the sternum-ribbed and the abdominal part. Is it really so? It turns out that not necessarily.

What should you focus on to improve your pectoral muscles? Why the middle of the chest looks just poor?

If the whole frame is poorly developed and built, then its center will also leave much to be desired. The phenomenon is called a chicken or a funneling chest. Genetics can not be deceived, although you can try different methods, ie. Training methods.

It turns out that the upper part of this lot may be responsible for the appearance of the middle part. Inappropriate training of the top of the chest can cause it to fall, which in turn disturbs the effect of the entire chest, including the center.

The human body is so structured that under the large pectoral muscle - which can be seen with the naked eye - there is a smaller chest. It is located higher, closer to the shoulder muscles. Heading closer to the bridge is just a lot less muscle. This, in turn, translates into a problem with the center of the chest.

To expand the center of the chest you need to pay attention to the adipose tissue, or rather its reduction. To develop a powerful chest, you need to focus on building muscle mass as well as reducing the level of body fat. For the majority of people training in the gym, fat is deposited on

  • belly,
  • lower back (popular bacon),
  • chest.

A low level of body fat is a guarantee of a good-looking chest, as well as its center.

The center of the chest and training

For the center of the chest to look good, pay attention to your training. What could be wrong with him? Most training at the gym begins with a magical exercise, which is squeezing the bar lying on the bench. This is, of course, the basic exercise at the gym, but it is often too often inadvisable. Why? Because they are involved to a great extent during the movement to work

  • shoulder muscles (shoulders)
  • triceps (triceps) muscles.

This often does not allow for effective chest training, limits its development and stimulation with stimuli. On the other hand, squeezing the chest in this version often takes the most time on training and torments the practicing organism to a large extent. This, in turn, limits the benefits of the remaining exercises that are in the plan. The result of too frequent use of the most popular exercise on the chest is the underdeveloped upper part, which in turn translates into the middle. So what do you do at the beginning of your training? Instead of squeezing on a flat bench, it is better to, for example, do the same, but on a positive bench. An even better result can be replaced by a barbell for dumbbells and dumbbells - this will certainly provide a better stimulus for the muscles and will activate them to work.

What else in training can affect the problem with the development of the center of the chest? It is a full range of movement, or rather its lack.

An incomplete range of motion is a common mistake in the gym. Work in maximum stretching and the best muscle tension is the basis of every exercise.

The same must be remembered about the control over each phase of movement - one should focus on both the concentric and eccentric phases.

Saying no weight and the technique will make you a player here is justifiable. It is better to work with less weight - even when building the weight - and more precisely.

The best exercises for the center of the chest

Which exercises at the center of the chest will be the best?

Pressing the bar on the bench - using this exercise as the next in training and changing the grip spacing will allow you to surprise your chest with a new stimulus. It is true that the narrower the grip the more triceps work, but with less weight it will be much easier to focus on muscular sensation.

Pressing the dumbbell on the bench - is a version of the bench press that allows you to work in a fuller range of motion. For all types of extrusion, it is worth manipulating the barbell level - this will provide a dose of further stimuli and work also over the center of the chest.

Push-ups with narrowly spaced palms - the principle is the same as when extruding the bar. Here you need to focus on traffic and work to a greater extent with a chest than with a triceps.

Of course, these are not all exercises that can help with a funnel-like frame. It is worth remembering that not every movement will work at all. Each of the gym exercisers has a different body and different genetics.


About author



I am a graduate of the Physical Education course of Western University of Health Sciences. A lot of personal experience with dietetics and activities perfectly compliments my high-school knowledge.

I am the coach of the second class of canoeing. Instructor of swimming, gymnastics, athletics, and pilates. For 16 years, I have been practising canoeing - I have won many medals in international competitions.

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