Read 61 times since Saturday, September 17, 2011
When you are at the gym and you are trying to get a quick and effective workout for those hard to reach pectorals, simply bust out this routine and you will be pumped, ripped and ready to go in 15- 30 minutes.
First off with this routine, run it like a circuit. Start with your max amount of reps, then on your second time around go for a few less.
Start with the butterfly machine. Adjust the seat so that when you grab the handles there is a little bit of a stretch in your pecs through your arms.
Your forearms should be parallel with the floor and there should be a slight bend in your elbows. This is one of the best machines for pectoral exercises out there.
You are going to feel a real squeeze right from the beginning. I would start with a weight where you can do ten reps, but that is just my suggestion.
After you have done this go to the chest press machine. This is going to do take a lot of the pressure and put it into your arms and shoulders really affecting the outer line of your pectorals.
The pecs are such large muscles they can be quite hard to shape how you want. So what you need to do is become familiar with the different types of exercises and what part of the pectoral it is going to exercise.
There are three portions of the pectorals major: clavicularis, sternocostalis and abdominalis. The clavicularis is the top part of your pec this is what is exercised predominately by hand stands and similar exercises.
The sternocostalis is the mid-section and can be hard to exercise; this is where the butterfly machine comes in. The abdominalis is the lowest portion of the pectorals, and also brings me to the next exercise in the routine.
The dip, get on the dip machine. Adjust your seat here so that there is a little bit of a stretch in your lower pec before you start doing the exercise.
So once you have gone from the butterfly machine to the chest press to the dip machine, now it is time to go through the routine again. This time either lower the weight on the machines or just do fewer reps.
This is going to work your muscles to the core and get you to the point of real pressure. This is when you will start to pack the real muscle, so if you want to start gaining muscle quick, this is a good way to do it.
Remember to keep up the good work and believe in yourself. No one ever did anything that they didn't think they were capable of doing. Destry Masterson is a health, fitness and nutrition expert. She has written articles about exercise and recommends http://www.proform.com for information about exercise equipment.
Contact Info:
Destry Masterson - MyOnlineArticleWriting@gmail.com - Twitter: @DestryMasterson
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