๐ง๐ฟ๐ฎ๐ถ๐ป ๐๐ฒ๐๐, ๐๐ฎ๐ถ๐ป ๐ ๐ผ๐ฟ๐ฒ: ๐๐ฒ๐๐ถ๐ด๐ป๐ถ๐ป๐ด ๐ฎ ๐ง๐ถ๐บ๐ฒ ๐๐ผ๐ป๐๐๐ฟ๐ฎ๐ถ๐ป๐ ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ฃ๐น๐ฎ๐ป ๐๏ธ๐ชโฃ โฃ

Balivada Sravan Kumar
ย |ย 1 minute to read
We often see people stepping into the gym, using all the available equipment and doing multiple variations with some fancy moves. However, we donโt need so many variations to train the same muscle. Iโll explore one muscle group after the other in this series of articles.
Letโs start with the chest. Why chest first? ๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐ !!!๐ 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 thatโs it. (๐๐ช๐ค๐ฌ ๐ข๐ต ๐ญ๐ฆ๐ข๐ด๐ต ๐ฐ๐ฏ๐ฆ ๐ฆ๐ข๐ค๐ฉ ๐ง๐ณ๐ฐ๐ฎ ๐ต๐ฉ๐ฆ ๐จ๐ช๐ท๐ฆ๐ฏ ๐ญ๐ช๐ด๐ต ๐ฃ๐ฆ๐ญ๐ฐ๐ธ ๐ข๐ฏ๐ฅ ๐ต๐ข๐ณ๐จ๐ฆ๐ต ๐ข ๐ต๐ฐ๐ต๐ข๐ญ ๐ฐ๐ง ๐ข๐ต ๐ญ๐ฆ๐ข๐ด๐ต 8-12 ๐ด๐ฆ๐ต๐ด ๐ช๐ฏ ๐ข ๐ด๐ช๐ฏ๐จ๐ญ๐ฆ ๐ด๐ฆ๐ด๐ด๐ช๐ฐ๐ฏ.) ๐ช๐ต๐ฎ๐โ๐ ๐ฏ๐ฒ๐๐ ๐ฎ๐ฐ๐ฐ๐ผ๐ฟ๐ฑ๐ถ๐ป๐ด ๐๐ผ ๐ฟ๐ฒ๐๐ฒ๐ฎ๐ฟ๐ฐ๐ต๐ฒ๐: 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.
Letโs start with the chest. Why chest first? ๐๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐๐ !!!๐ 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 thatโs it. (๐๐ช๐ค๐ฌ ๐ข๐ต ๐ญ๐ฆ๐ข๐ด๐ต ๐ฐ๐ฏ๐ฆ ๐ฆ๐ข๐ค๐ฉ ๐ง๐ณ๐ฐ๐ฎ ๐ต๐ฉ๐ฆ ๐จ๐ช๐ท๐ฆ๐ฏ ๐ญ๐ช๐ด๐ต ๐ฃ๐ฆ๐ญ๐ฐ๐ธ ๐ข๐ฏ๐ฅ ๐ต๐ข๐ณ๐จ๐ฆ๐ต ๐ข ๐ต๐ฐ๐ต๐ข๐ญ ๐ฐ๐ง ๐ข๐ต ๐ญ๐ฆ๐ข๐ด๐ต 8-12 ๐ด๐ฆ๐ต๐ด ๐ช๐ฏ ๐ข ๐ด๐ช๐ฏ๐จ๐ญ๐ฆ ๐ด๐ฆ๐ด๐ด๐ช๐ฐ๐ฏ.) ๐ช๐ต๐ฎ๐โ๐ ๐ฏ๐ฒ๐๐ ๐ฎ๐ฐ๐ฐ๐ผ๐ฟ๐ฑ๐ถ๐ป๐ด ๐๐ผ ๐ฟ๐ฒ๐๐ฒ๐ฎ๐ฟ๐ฐ๐ต๐ฒ๐: 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.
Aarti Tewari
Valuable information, thank you :) You mentioned 8-12 sets with how many reps?
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