When it comes down to building an amazing physique, we all admire the greatest bodybuilder of all time Arnold Schwarzenegger. His size and conditioning are one of the best in bodybuilding. Arnold had the best chest during his time. Now in this article, I will share the tips to get your chest huge and in shape like Arnold. The chest is one of the favourite body parts when it comes down to building a jaw-dropping physique. It is also one of the most difficult muscles to develop as it needs size and symmetry.
As every one of you always trains your chest once or twice per week it's really hard for most of you to get the symmetry and conditioning. While developing size and symmetry, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and supports one portion of your chest over the other, over time this will lead to imbalances and take away from the aesthetics of your chest.
When doing chest workouts, you need to have a solid mind-muscle connection so that secondary muscles don't take away the tension when performing chest exercises.
Coming down to the anatomy to develop the chest-
The chest is divided into 3 parts:
1) Upper Chest- involves shoulder flexion.
2) Middle Chest- involves horizontal adducting movements that don't involve shoulder flexion or extension
3) Lower Chest- involves shoulder extension
Things you would need to apply to grow your chest over time.
1) Progressive Overload: The magical rod to grow your muscle is progressive overload. It means that to put more tension on your muscles over time. In simple terms, to lift more weight or perform more volume than before! It is the key driver of hypertrophy. If you're progressing time to time, you'll build muscle. It has a greater impact on muscle growth than any muscle building secret. This can be achieved by increasing a rep or a set or load. (Volume= sets x load x reps)
2) Full Range Of Motion: Scientific Literature says doing full reps on a given exercise recruits more muscle fibres when compared to half reps or partial reps. Perform all your chest exercises with full range of motion.
3) Mind Muscle Connection: Remember Arnold talking about feeling and squeezing your muscles when working out?
Well, there is science behind it. Mind muscle connection concept is very simple—you have to connect your mind with the muscle which you're targeting during your exercise. Mind Muscle connection can be beneficial when doing single joint movements like cable flys.
A sample chest workout plan for you, which covers your entire chest:
Barbell or dumbbell bench press: 3sets of 6-8 reps
Incline Dumbbell press: 3 sets of 8-10 reps
Chest Double Bar Dips: 3 sets of 8-12 reps
Cable Flys: 3 sets of 12-15 reps
Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on email@example.com.