๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป ๐—Ÿ๐—ฒ๐˜€๐˜€, ๐—š๐—ฎ๐—ถ๐—ป ๐— ๐—ผ๐—ฟ๐—ฒ: ๐——๐—ฒ๐˜€๐—ถ๐—ด๐—ป๐—ถ๐—ป๐—ด ๐—ฎ ๐—ง๐—ถ๐—บ๐—ฒ ๐—–๐—ผ๐—ป๐˜€๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐˜ ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฃ๐—น๐—ฎ๐—ป ๐Ÿ‹๏ธ๐Ÿ’ชโฃ โฃ

Balivada Sravan Kumar
Kshitij Roy

|1 minute to read
Exercise Science

We often see people stepping into the gym, using all the available equipment and doing multiple variations with some fancy moves. However, we donโ€™t need so many variations to train the same muscle. Iโ€™ll explore one muscle group after the other in this series of articles. Letโ€™s start with the chest. Why chest first? ๐˜‰๐˜Œ๐˜Š๐˜ˆ๐˜œ๐˜š๐˜Œ ๐˜๐˜›๐˜š ๐˜”๐˜–๐˜•๐˜‹๐˜ˆ๐˜ !!!๐Ÿ˜‰ 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 thatโ€™s it. (๐˜—๐˜ช๐˜ค๐˜ฌ ๐˜ข๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ต ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜จ๐˜ช๐˜ท๐˜ฆ๐˜ฏ ๐˜ญ๐˜ช๐˜ด๐˜ต ๐˜ฃ๐˜ฆ๐˜ญ๐˜ฐ๐˜ธ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ข๐˜ณ๐˜จ๐˜ฆ๐˜ต ๐˜ข ๐˜ต๐˜ฐ๐˜ต๐˜ข๐˜ญ ๐˜ฐ๐˜ง ๐˜ข๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ต 8-12 ๐˜ด๐˜ฆ๐˜ต๐˜ด ๐˜ช๐˜ฏ ๐˜ข ๐˜ด๐˜ช๐˜ฏ๐˜จ๐˜ญ๐˜ฆ ๐˜ด๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฐ๐˜ฏ.) ๐—ช๐—ต๐—ฎ๐˜โ€™๐˜€ ๐—ฏ๐—ฒ๐˜€๐˜ ๐—ฎ๐—ฐ๐—ฐ๐—ผ๐—ฟ๐—ฑ๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฟ๐—ฒ๐˜€๐—ฒ๐—ฎ๐—ฟ๐—ฐ๐—ต๐—ฒ๐˜€: 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.

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