pwfm Workout Wednesday- Chest

The Muscles that Make an Impact


Your chest is composed of two muscle groups: the pectoralis major and a smaller, deeper group called the pectoralis minor. Changing the angle of your body during classic chest exercises can challenge different parts of these muscle groups for maximum development. The anterior deltoids--the front of the shoulders--and the triceps assist your pectoral muscles. Strengthen them and you can use heavier weights for even more growth.





Goal 1: Impressive Power!

The bench press is typically--though incorrectly--considered the true measure of a man's strength. A powerful chest will give you an impressive answer to the classic question "Whaddaya bench?" And people will think you must be equally strong in other exercises.



Goal 2: A Thinner Waistline!

Building a bigger, stronger chest also adds size to your shoulders and triceps, widening the top of your body. The larger you are on top, the smaller your waistline appears. So if your diet and aerobic plan are lagging, building a larger upper body will create the illusion of a thinner midsection.



Goal 3: More Fat Burning!

Swimming burns an astounding 280 to 400 calories in 30 minutes, depending on the stroke--with little risk of injury. Stronger pectoral and shoulder muscles give you more pulling power with every stroke and can keep your upper body from tiring out before your legs do. So you can stay in the water for a longer workout.



Goal 4: An Edge in Sports!

A strong chest is a big advantage in sports: setting picks in hoops, pushing off in football. Extra muscle packed onto your upper body also protects you against errant elbows and intentional punches. Build a bigger chest and you'll dominate.


Build the Perfect Chest


More Size, Greater Strength

There are two approaches to building an impressive chest. "The classic method is to isolate the pectoral muscles and minimize the involvement of other, secondary muscles," says celebrity trainer Steve Lischin, M.S., NASM, C.P.T. "However, a smarter plan for more strength and power begins with teaching your chest, shoulders, triceps, and other upper-body muscles to work together." Compound exercises that involve your upper body and incorporate functional core strength will get your muscles working together. This plan gives you exercises that isolate your chest muscles for size and exercises that integrate your shoulders and triceps for strength.



The Workout

You'll start the routine with a bench-press superset: a barbell bench press immediately followed by a dumbbell bench press. (The dumbbell press can be performed on a stability ball to develop core strength.) Then you'll follow with exercises from the other four sections of the workout. This mix places your body in various positions to thoroughly train your middle, upper, lower, inner, and outer pectoral muscles, as well as your shoulders. The workout finishes with a power move for your triceps, the weakest of the muscle groups that contribute to chest strength.



Muscles must rest to grow. Perform the workout twice a week, but listen to your body--if you feel sore, do the routine only once a week.