Chest Exercise Videos
What Muscles are the Exercise Videos for?
First of all, if you are looking to lose your man
boobs or gyno, none of these chest exercises are going to be much help.
Why? Most cases of man boobs are related to excess body fat.
Learn all about
that here. While resistance training exercises such as these will strengthen and build the chest
and can be part of a body fat reduction program, alone they will NOT spot reduce
fat on your chest or rid you of gynecomastia.
When you hear 'chest exercises' it is usually referring to the pushing muscle
group of the upper body. The 3 major muscles involved during 'chest exercises'
pectoralis major (or pecs for short), the
(mostly front portion) and
If the exercise form is correct the pecs should always be the prime mover for
exercises targeting the chest but the anterior deltoids almost always play the
role of a synergist. During multi-joint pressing exercises in which there is
movement at 2 joints (elbow & shoulder) the triceps also play the role of
synergist in addition to the anterior deltoids.
While the triceps play the roll of synergist during the compound, multi-joint
pressing exercises such as push-ups and bench press, it is the
which are called to action as a stabilizer during the chest fly motion. The
motion of chest flies is an isolation movement for the pecs as the elbows are
fixed. The biceps simply isometrically (neither lengthen nor shorten) contract
to stabilize the arms while you work the pecs. You will notice that almost all
the chest exercise videos are either a fly or a press.
What are the Exercise Videos for?
Since the chest muscle group is one of the (big 3) 3 largest muscle groups
for resistance training (including the legs & back) it is important for everyone
to include some chest exercises in their workout program. This includes everyone
from women trying to lose a few pounds to fat guys who are trying to lose weight
to skinny pencil neck kids trying to put on some muscle mass.
While anyone can and should incorporate any of these chest exercises in their
workout program, how much chest training volume (What
You Need-to-Know About Training Volume) is going to very.
For example, an obese woman who is trying to
boost her metabolism during a weight loss program
is not going to be doing 15 sets of chest exercises per workout that a bulking
bodybuilder would likely be doing.
Which Exercises to do?
There is a wide variety of chest exercises which are performed using a
variety of fitness equipment. Start with the exercises which look easy and when
you can perform them flawlessly, increase the weight or move on to another,
progressively difficult exercise. The many chest exercise options available
should help you avoid monotony and keep your workouts fun.
Regardless of whether or not you are a hardcore bodybuilder nobody is going
to want to do all 40 + chest exercises during one workout. Most of the chest
exercises are variations of the press and fly performed at different angles and
on different surfaces with different forms of resistance. Confused? You
As mentioned before how many and which chest exercises you do largely depends
on your specific fitness goals. Most of the time when people work their chest
they do a couple different pressing exercises (usually at different angles) and
follow it by a couple chest fly motions. How many sets and reps (learn
more about sets here) you do is always going to
depend on your fitness goals and
your training split. (All
About Strength Training Splits)
Important Safety Precautions when doing the Chest Exercise
First and foremost, since every chest exercise involves the shoulder joint,
those with shoulder injuries should be wary of including many chest exercises in
their workout program. If you have shoulder issues you should seek the help of
an injury or rehabilitation specialist before you continue.
Most likely you will
be prescribed some exercises for your rotator cuff which will help you either strengthen or stretch the small
muscles which stabilize your shoulder.
Another issue with chest exercises which is very common is muscle imbalances and
Learn more about
posture issues here. Although it is very common many people are not aware
that their posture contraindicates chest exercises. Chest exercises could
further worsen the protracted shoulder girdle (i.e.
hunched back) which is
usually do to prolonged sitting at a desk in front of a computer.
Last but not least is the obvious. Since many dumbbell and barbell chest
exercises have heavy weights at or near your head, chest and neck, you should
always exercise extreme caution while performing certain chest exercises. If you
want to max out on bench press, use a spotter. Do the same if you want to try
one of the chest exercise videos which is new to you and you are unsure about
the form. Always use weights that you know you can handle if you are just a
beginner and you will benefit from a great variety of pecs exercises.