17 Things - Answers to Questions

Arnold Schwarznegegr’s muscular chest and rippling muscles have inspired an entire generation of crazy fans all over the world. Doesn’t he make you wish, even for a brief second, that you could be blessed as generously as he? Genetics, you can’t exchange, but you can definitely work on whatever you possess. All it needs is a desire to balance your mental prowess with physical strength.

Your chest includes two kinds of muscles: pectoralis major and pectoralis minor. As the name suggests, the pectoralis major is the bigger one of the two and attaches the shoulder to the upper arm. The pectoralis minor is smaller, located below the pectoralis major and is formed in a thin triangular shape. What is important is how to build these muscles so as to make your chest attractive and strong.

Before starting, don’t forget the fundamentals of any workout: warm up and cool down. Give some time to warm up and cool down and increase the intensity of exercise slowly. Don’t jump to heavy weights in the beginning, start with lighter weights and gradually increase the weight as you become comfortable with them. Take advice from an expert and try to gauge the weights yourself by lifting them few times before actually deciding about the weights. Exercise in sets and pause for a couple of minutes between each for better results and safety.

It is also a good idea to exercise with a partner, especially if you are working out with weights.

1. Incline dumbbell press
Lie on an incline bench and see that your feet are firm on the ground.
Take one dumbbell in each hand and lift straight up to your eye level and bring back downwards.
Take care of your breath. Inhale while lowering the weight, and exhale when the dumbbells are at chest level. Repeat the action again and take a little pause between the two cycles. Try to keep the tension in your chest while you exercise and particularly try to focus on your upper chest.

2. Bench press
Lie on the bench designed for barbell presses. See that your back is flat against the bench and the bar at eye level, above you.
Grip the bar just more than shoulder width with your thumbs either inward or outward.
Now, inhale and hold your breath as you lower the weight. Push it up back the moment it reaches your chest level.
Try to keep your elbows at the same axis while working with the weight. Remember do not bounce the weight: it can cause an injury.
Repeat the cycle till you get exhausted.

3. Flat dumbbell flies
Take a comfortable position on a flat bench and hold up a pair of light dumbbells.
Point the weights straight up above the chest so the weights touch each other in a parallel way.
Slowly lower your arms on each side. To avoid injury keep your elbows slightly bent.
Repeat the cycle by raising and bringing the weights down slowly. Remember keep the weights under control and try to feel the stretching in your chest.
Your feet position is very important. Make sure that they are firm on the ground and also avoid any temptation to arch your back.
You should increase the weight once you feel that you can do with more weights comfortably.

Follow this three-pronged workout and you will soon be on your way to building a stronger chest.