Splitting the areas of the body up into different training days is one of the best ways to achieve maximum strength and muscle growth. In doing a split training program it allows us to specialise on one specific are of the body for one training session, this means 100% effort can go into a localised area each workout. Because the next time you train it will be a completely different are of the body it doesn’t matter so much if you are fatigued from yesterday’s chest workout, if today you are training your legs. I prefer to use 5 – 6 day training cycles so that I have full recovery in one area, before I work it again, but not so much that I have been over rested, in this way you can slightly improve on the last workout, assuming you have recovered adequately. Not everyone is the same and so finding the right way to train for you is important.
An example of a 5 day split is: Day 1 – Chest/Triceps
Day 2 – Legs
Day 3 – Off
Day 4 – Back/Biceps
Day 5 – Off
Day 6 – Repeat.
In this Article I will be focusing on the Chest, its anatomy, biomechanics and the best exercises to stimulate it.
Anatomy and Biomechanics
The chest is comprised of two separate muscles, the Pectorals Minor, and the Pectorals Major which has two heads, clavicular and sternal. We can divide the chest into 3 segments, upper, middle and lower, these segments can be targeted through specific exercises. The chest cannot be split from inner to outer. The segments can be seen on the picture of Franco Columbo quite clearly.
The main function of the pectorals major is to horizontally adduct the arms, such as bringing your arm across your body. Its secondary function is to internally rotate the humerus (Shoulder). An example of this is an arm wrestle.
When splitting the portions up we can see that different functions are involved:
Clavicular Head: This contributes to both functions listed, but also helps to flex the anterior deltoid (front of the shoulder) this can be seen when raising your arms in front of you.
Franco Columbo: Portions Highlighted
Emphasis
The different portions of the chest can be emphasised when performing movements, they cannot be Isolated however as the entire pectoral major will contract as one. This emphasis occurs because your brain will preferentially recruit the muscle fibres that are best suited to perform the movement, if the lower portion has the greatest mechanical advantage, then it is the section that will be most heavily worked.
The main way we can target the different areas is by adjusting the incline/decline of the bench we are lying on, an inclined bench will more heavily target the clavicular head and upper portion, while a declined bench will more heavily target the lower portion, flat being of course for the middle.
When selecting exercises it is important to know what you want to work on. Generally speaking most people have lagging upper chest development in comparison to their middle or lower portions. When choosing the exercises, we want to emphasise the portion we want to develop the most.
As such approximately 3 exercises should be performed for the chest every 5 – 7 days, the first two should target the region needing the most work, and then the last one can target the rest. For this article I will explain 3 exercises for the chest and outline each region they target.
Exercises
Incline Dumbbell Press: This is a movement done on an inclined bench in which you push the dumbbells up above you. This exercise targets the upper portion of the chest, and the pectorals minor. It should be done at approximately a 30 degree incline, this is where the pectorals minor is most targeted, any higher and anterior delts are used more. This movement allows for correct biomechanical form, unlike a barbell press where your hands are locked in place, DB’s allow your hands to come closer together at the top, and spread further at the bottom.
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Steps:
- Lie back on an incline bench with dumbbells on your thighs.
- Use your thighs to help push up the dumbbells one at a time
- Hold the dumbbells at shoulder height with your hands facing away from you. This is the starting position.
- Breathe out and push the dumbbells up with your chest.
- Lock your arms out at the top, the slowly lower the weight to the starting position.
- Repeat #4&5 for reps.
The shoulder blades should be squeezed tight the entire time, so as not to allow the shoulder joint to lift up. Feet should be placed flat on the floor, and the lower back should not be arched too much.
Dips: This is a bodyweight exercise and one of the best overall exercises. It is done between two parallel bars, and even though it works the triceps and shoulder fairly heavily, it can be thought of as an extreme decline press, especially if you lean slightly forward at the torso. These target the lower to middle portions of the chest.
http://fitnessanddefense.com/chest-dips/
Steps:
- Start with the arms nearly straight and the torso slightly bent forwards, with the ankles curled up slightly. Elbows should be pointing slightly out from the body so as not to recruit the triceps (Back of the arm) as much.
- Slowly lower yourself by bending at the elbow and lowering your shoulder, the shoulder should reach a depth lower than your elbow, that is break parallel.
- Push yourself back up and lockout your elbows.
- Repeat #2&3 for reps.
Ideally dips should be done on parallel bars and not the behind the back variation where you place them on a bench, as this causes unnecessary stress on the shoulder joint. You should be thoroughly warmed up before attempting these. To increase the resistance hold a dumbbell between the legs or attach a weight belt. To make them easier, you can use bands to help make you lighter.
Dumbbell Flyes: This is performed on a flat bench with a pair of dumbbells. The advantage of this exercise is that it allows you to isolate the pectorals major more efficiently. Unlike the pressing exercises that use two limbs (Shoulder and elbow) and multiple muscle groups such as triceps and shoulders, the fly motion utilises only the chest for movement. This exercise is perfect for performing at the end of a chest workout to allow the chest to get a good stretch and finish it off.
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Steps:
- Lie down on a flat bench with dumbbells held out overhead and palms facing in.
- With a slight bend in your elbows (about 30 degrees), lower the weights out too your side in an arc, until the wrists are in line with the chest.
- From here, bring the weights back up by pulling your arms together, making sure to keep a constant bend in the elbow. Squeeze your chest tight at the top of the movement.
- Repeat steps #2&3 for reps.
Much lighter weights than a traditional press should be used, as you are much weaker in this plane of motion, pectoral tears can occur if the weight is too heavy to be able to lower properly. Feet should be flat on the floor, and your back should be held tight.
Conclusion
There are many more variations of chest movements, but the push, fly and dip are the prime movements for chest development. Specialising in body splits allows for better results to be obtained, depending on your goals. I will cover the rest of the body in further article throughout the year, but hopefully for now this gets you thinking.
James Buchanan.
REF:
Here’s links to the sites for the 4 pictures I used.
