𝗧𝗿𝗮𝗶𝗻 𝗟𝗲𝘀𝘀, 𝗚𝗮𝗶𝗻 𝗠𝗼𝗿𝗲: 𝗗𝗲𝘀𝗶𝗴𝗻𝗶𝗻𝗴 𝗮 𝗧𝗶𝗺𝗲 𝗖𝗼𝗻𝘀𝘁𝗿𝗮𝗶𝗻𝘁 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗣𝗹𝗮𝗻 🏋️💪
Balivada Sravan Kumar
We often see people stepping into the gym, using all the available equipment and doing multiple variations with some fancy moves. However, we don’t need so many variations to train the same muscle. I’ll explore one muscle group after the other in this series of articles. Let’s start with the chest. Why chest first? 𝘉𝘌𝘊𝘈𝘜𝘚𝘌 𝘐𝘛𝘚 𝘔𝘖𝘕𝘋𝘈𝘠!!!😉 Getting into the chest muscle anatomy it is primarily divided into two heads: 1. Clavicular head (Upper chest) 2. Sternal head( Lower chest). In each exercise, you are essentially just trying to stretch that muscle to the maximum and then contract from there. To train the upper chest you just need one exercise which will stretch and contract your upper chest to its limit. For eg. : incline press and low-to-high cable crossover, both will activate the upper chest sufficiently well. Similarly, for lower chest, you just need movements like flat bench press or pec deck. Essentially, we just need two types of variations to train the entire chest. To design your chest workout, you just need to have two variations and that’s it. (𝘗𝘪𝘤𝘬 𝘢𝘵 𝘭𝘦𝘢𝘴𝘵 𝘰𝘯𝘦 𝘦𝘢𝘤𝘩 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘨𝘪𝘷𝘦𝘯 𝘭𝘪𝘴𝘵 𝘣𝘦𝘭𝘰𝘸 𝘢𝘯𝘥 𝘵𝘢𝘳𝘨𝘦𝘵 𝘢 𝘵𝘰𝘵𝘢𝘭 𝘰𝘧 𝘢𝘵 𝘭𝘦𝘢𝘴𝘵 8-12 𝘴𝘦𝘵𝘴 𝘪𝘯 𝘢 𝘴𝘪𝘯𝘨𝘭𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯.) 𝗪𝗵𝗮𝘁’𝘀 𝗯𝗲𝘀𝘁 𝗮𝗰𝗰𝗼𝗿𝗱𝗶𝗻𝗴 𝘁𝗼 𝗿𝗲𝘀𝗲𝗮𝗿𝗰𝗵𝗲𝘀: For upper chest, incline bench press at an angle between 30 degrees and 45 degrees (differs for everyone) is the best and for lower chest, the flat bench press has shown to be the best.