Suppose you had to choose a symbol of male masculinity, virility and heroism, what would it be? What about the chest as
a selection? Consider those superheroes such as Superman, Batman and Spiderman plus real people like Arnie and Sly. There it is, occupying the front of the body, just waiting to be admired, even by it’s owner. That is without mentioning the fair sex- and women do size men up, you know!
Although this information is directed mainly at men, Ladies should understand that their breasts themselves can’t be enhanced by chest training as the breasts are made up of glandular and fatty tissue, but even so I would suggest that all ladies perform some chest exercises simply because those stronger and toned chest muscles will give them the appearance of a fuller and more shapely chest.
It is most definitely an advantage in many sports to possess strong chest muscles- Team sports such as American Football and Rugby spring to mind as they both include throwing, tackling and grabbing. Shot Putt, Javelin and Discus events all involve throwing. Other sports like Basketball, Volleyball and Tennis utilise the chest. Consider also how the chest is heavily involved in Swimming and Gymnastics.
the most obvious chest muscle is called the Pectoralis Major and is attached to the sternum and clavicle, the insertion point being into the upper arm or humerus. So what does it do?
1.When you pull your arm in front of the chest, it’s the prime mover.
2.It helps flex the shoulder in order that you can push.
3.It lifts the arm forwards.
The second major muscle is the Pectoralis Minor laying underneath the Pec. Major and it helps to lower the shoulderblade.
Let’s have a look at four specific problems:
The top of the chest is flat or concave…It is very clear when looked at from the side and on both men and women. Women who have dieted for some time can experience muscle loss on the upper chest. It is therefore obvious that exercises to aim at the upper chest are essential to enhance it. Ladies will benefit from an improved cleavage and men will develop a more convex appearance to the chest.
To develop this upper area of the chest, use a bench and
set the incline at 30 to 45 degrees. From my teaching, I have found the following workouts to be very good for the upper chest with females using moderate weights and guys heavier ones:
Women- Incline bench press…2-3 sets of 10-12 repetitions per set
Incline dumb-bell press…same
Incline dumb-bell flye…same
Men- Incline bench press…3-4 sets of 6-10 repetitions per set
Incline dumb-bell press…same
Incline dumb-bell flye…same
A chest that is narrow and actual or apparent rounded shoulders…Many men and some females have this problem and when looked at from the side the chest can even appear to be concave. The size of the chest only to an extent depends on the size of the collarbones and rib cage and also the pectoral muscles themselves but gains can still be achieved.
The first thing to do is to ensure that your posture is always good! The second essential is to perform every exercise with a complete range of movement and also incorporating selected stretches after each different exercise. These two things will assist in stretching the chest muscles and those on the rib cage. Use these 3 exercises, with men using heavier weights and ladies moderate ones:
Women-Barbell or dumb-bell bench press with a wide grip…2-3 sets of 10-12 rep’s per set
Incline barbell or dumb-bell press…same
Dumb-bell flye or cable crossover…same
Men- Barbell or dumb-bell bench press with a wide grip…3-4 sets of 6-10 rep’s per set
Incline barbell or dumb-bell press…same
Dumb-bell flye or cable crossover…same
Fat breasts in guys due to being overweight in general…This condition isevident in overweight guys andis called
Pseudogynecomastia. You will need to undertake dietary and lifestyle adjustments along with a tailored exercise program and your Fitness Advisor can assist in everything. Generally the gym disciplines will include both cardio-vascular and resistance work and demand 3 to 4
sessions each week to lose chest fat and achieve all-over results. In the beginning your exercises should be general but gradually chest-targeted ones will be introduced. All-over symmetry will best be achieved by ensuring that your chest exercises are varied.
Gynecomastia in men…a genuine condition where the breasts, or sometimes just one breast, show feminine-like development. Glandular tissue builds up in the breast caused by a hormonal imbalance. With some males it’s just under the nipple and with others it covers the whole breast. Glandular tissue is not the same as fat and the two must not be confused, although gynecomastia sufferers could well have a fat build-up in addition. Only a doctor can diagnose this problem, so make an appointment with yours first.
As soon as it is certain that the condition is gynecomastia, then treatment may or may not need hormone therapy but the individual will certainly benefit with and exercise program plus dietary and lifestyle changes.
There are proven, natural, alternative systems which are targeted at gynecomastia and
pseudogynecomastia which lots of guys have found to have worked for them.
