Chest exercises?!


Question: i am 6'1 180 with a lanky with cut and some what decent mass. i want to work out my upper body, mostly my pecks.. whats the best exercise to target the 'cupped' area or the lower chest muscle.

i dont have a bench but i have dumbells AND just got the perfect pushup... so any tips on lower chest workouts on the perfect pushup would be good

thanks


Answers: i am 6'1 180 with a lanky with cut and some what decent mass. i want to work out my upper body, mostly my pecks.. whats the best exercise to target the 'cupped' area or the lower chest muscle.

i dont have a bench but i have dumbells AND just got the perfect pushup... so any tips on lower chest workouts on the perfect pushup would be good

thanks

Sounds like you want to target the pectoralis major muscle = lower portion of the pectorials (chest).

You can still use dumbbells to work-out the chest even if you don't have a bench. Here is one simple exercise to do to target the lower pecs using dumbbells - when you don't have a bench.

Modified version of Flys: Pectoralis Major, Sternal Portion (lower pecs)
--- lay supine on floor (back on the floor), bend knees & keep feet flat
--- slowly extend your arms out to each side - with a weight in each hand
--- slowly bring your hands together in front of you - like you are hugging a tree-in an arc
--- slightly tap weights together & hold for a few seconds while squeezing/flexing the pec area as hard as you can
--- relax & slowly return to the starting position (don't let the weights touch the floor)
--- don't forget to breathe the entire time (counting out loud usually works well)
Repeat

FYI: If you wanted to target the upper pecs, you would do flys on an incline (on a bench).

Use heavier weight and fewer reps to bulk up - example: 10 pounds/3 sets/8 reps
Use lighter weight and more reps to cut the muscle - example: 5 pounds/3 sets/20 reps

You must fatigue the muscle to make gains. That means that the last few reps (the # of times you repeat the motion) of the last set (how many time you do a group of repetitions) should be difficult or impossible to do - so choose your weight according to that rule.

Push-UP
To target the lower pecs using push-ups, use a narrow base hand position (keep the hands close together & at chest level). To increase resistance, have a friend apply resistance to your back throughout the range of motion - or - you can do an Incline Push Up. Just elevate your legs on a sofa or sturdy chair and perform the push-up as described above.

Remember to always perform the exercises slowly & use the proper body mechanics.

Good Luck!

to target that area you WILL need a bench. this is because you must do chest presses on a decline in order to get that specific area you are talking about. but since you don't have one you can do regular chest presses, chest flyes and pushups to attempt to get what you want. it may work, it may not.

breathe in breathe out....very hard!!!
thanxxx


xoxoxoxoxoxoxo ciara





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