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 Training Basics 

 The chest is a muscle which must be trained for all of its areas to be considered complete. A full and wide chest is the sought after goal. It is very important as with most large muscle groups to build a foundation of the muscle before concerning yourself with details. This foundation phase will be the building blocks to further detailed work. With the chest muscles, it is very important to build a strong foundation which will consist of a few basic movements consisting of inclined/flat dumbbell/barbell press with the addition of dips to target the lower chest. Remember to handle the weight you choose strictly; do not bounce the weight from your chest or arch your back on the bench. Proper form, contraction and stretching will boost your gains significantly. It is very important to learn from the beginning to adapt inclined movements prior to flat movements. Following this advice will create a chest which is much more full and overhanging!

 Beginners should always do the basics in their early training. For the chest, you will build your foundation with Barbell or Dumbell presses starting with an inclined movement followed by a flat movement. It is true for all exercises, however, strict form is very important while training the chest. It is very simple to simply bounce the weight up or arch your back.. but this will lead to injuries and loss of gains.

 The Average member should remember to train their chest to target all the four areas outlined above equally and effectively. The use of machines is recommended to focus on form and stimulation of the correct muscle tissues.

 Individuals preparing for Competition must take into consideration attaining detail as well as patching up weak spots. It is very important to maintain the basic movements in your training; however implement the addition of movements which will bring out detail. It is also crucial to add high rep and shocking principles. This is further covered in the Competition Center.

     
 

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