Welcome back to Game Strength Insider!
Iâd like to continue with our discussion of the different muscle groups and how you should really go about working these muscles. But, this time, let’s talk about one of the biggest groups – the pectoral muscles, AKA the “pecs” or your chest.
Because this is one of the biggest muscle groups, it’s one you’ll want to focus on when you’re doing your upper body routine. Just be sure that you don’t focus on your pecs to the exclusion of your back, legs or other body parts. (More about that in another lesson.)
Here Are Some of The Best LiftsÂ to Get Your Chest Yolked:
Bench press. This is the king of chest exercises, so be sure to always include it on chest day. You may experiment with variations such as the incline press.
Flies (standing fly, seated fly, Â cable fly etc).
Most guys are familiar with the bench press. And if you’ve ever spent any time in certain types of gyms, then you’ve probably noticed that the bench press can become competitive in a hurry. Instead of focusing on hitting weight with proper form that you can lift 8-12 times before failure, suddenly youâre trying to beat your one-rep max.
It’s ok to enjoy these competitions once in a while. But don’t engage in them every week. You won’t get the benefits you need if you’re lifting one time to failure. It’s better to do three-four sets with 8-12 reps per set.
The second important factor to note is that the bench press is dangerous. Since you’re lifting to failure (where your muscles give out), it’s very easy for you to get trapped underneath a heavy weight. Some people have been have been known to get killed from this. I have personally seen guys lose teeth, get stitches, and a broken toe.
Fortunately, there are a few solutions:
Get a spotter. This is one of the best solutions, especially if you’re just starting out. A good, trained spotter can watch your form to make sure you’re lifting the right way, which helps you avoid injury.
There’s another benefit: You’ll probably lift harder when someone else is standing over you. It’s sort of an ego thing, where you want to put out 100% in front of someone else. Thus having a spotter may help you push yourself and give it your all, which helps you produce great results.
Get a safety mechanism in place. Some gyms have bench press machines that keep you from getting crushed, since it’s not a free barbell. The problem with this is that your range of motion is limited. This isn’t as good of a solution as a spotter.
If you workout at home, you can buy or build a rack (AKA “cage”) that will catch the barbell and not let it crush you. I had the privilege of working out in a private gym throughout high school and this came in handy quite a bit.
Use dumbbells. Another good option is to use dumbbells instead of a barbell. The benefit is that you get the full range of motion. The downside is that if your muscles fail, you can still hurt yourself, especially if your arms go down at a weird angle.
That’s it for this time. Next time “imma learn-you a lil somethin bout your absâ =P