A Bigger Chest

A Bigger Chest

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A bigger chest is not going to happen for most people like it did for Arnold. He could just lay down on the bench and his chest would just swell up. The chest is a little trick to work. Most people think the best exercise for the chest is the bench press. But think about what the chest muscle does. It lifts the arm up and over the body. It does not press out from the body, which is what the bench press is.

With that being said the bench press is a great muscle mass builder due to the fact it allows you to push maximum weight with several muscle groups. The triceps and shoulders get more involved than the chest when benching.

That is why Frank Zane and Steve Reeves used the incline dumbbell press to shape and build their chest. Why Larry Scott used the smith machine to do his bench presses. And Why Vince Gironda used the Gironda dip and said that the bench press is a great front delt builder.

A thick chest, a bigger chest , a better shaped chest can be developed by the bench press. You just have to use the exercise a little better. Change the way you use your set up, placement of the bar and the hand spacing.

The set up is different than the bench press for power. Stand up against a wall with the back on the wall. Now lift your chest up and pull the shoulders back and down without lifting the back off the wall. That is how you set up the body for the bench press for more muscle mass in the chest.

Now when you are laying on the bench grab the bar with a wider than shoulder width grip. Take the bar of the rack and keep over the nipple line. As the bar lowers towards the chest keep the elbows flared out and pulled towards the head, when the bar is lowered to the chest the elbows should be directly under the wrist and pulled back in line with the shoulder. Lower the bar to just above the nipple line, unlike when bench pressing for power and strength, when you lower to under the nipple line.

Now press the weight up, but only to just about lockout, then lower again. Keep the bar moving in a piston like fashion , but keep it slow and steady.

That is how you need to bench press to add size and shape to the chest. Remember the chest muscle is there to lift the arm up and over the body. So when you are benching try to thick of the arm lifting and squeezing to teh center of the body inside of just pushing the weight.

That is why Larry Scott performed his bench press in ths smith machine. He keep the elbows pulled so far back that he had to have the bar setting in the hand side ways. He also lowered the bar to neck just like Vince Gironda suggested. That is why Steve Reeves performed db incline presses, to PULL the arm over the body with the elbows puleld back.

Another exercise that you could change is the flat flye. When performing teh dumbbell flye keep the dumbbells of the face and when the arms go back let them travel back and out towards the head. Develop a thick, wide and flaring chest with the bench press.

About the Author:
Check out more bodybuilding articles at http://www.squidoo.com/lensmasters/irishviking and my my blog where I talk about everthing and anything at http://dadsperception.blogspot.com/



Article Originally Published On: http://www.articlesnatch.com


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