For chest training, bench presses have always been the mainstay for building large pectorals, aside from that, free weights have always been sought-after as the way to go when it comes to building a well-rounded chest.
Today’s subject of discussion I will be talking about chest training with weight machines and focusing on exercises that work great for developing chest muscles.
We will be looking at supplementary exercises that may not add a lot of mass but you can still give your chest a good workout and get a good pump
Chest press machine
First of all when performing the chest press is basically similar to doing the bench press, first of all start out with palms down grip, push the handles forward squeezing your chest muscles and then return to starting position, pause for a brief second, now return weight slowly forwards, hold and pause, flexing your chest muscles.
After you have finished on the first set, rest for a minute, approxametley 60 Seconds. Start out with your elbows back and palms down, keeping your chest stretched at the bottom position then slowly pushing away from your chest, flexing your chest muscles and then return to start position and rest for approximately 60 Seconds.
Chest press is an excellent exercise for working the overall chest, as I previously stated, the chest press is basically similar to the bench press, and the bench press has always been known as the king of chest builders, so you can see how incorporating the chest press machine in your chest training workout can give your chest a good pump.
Cable pullovers are similar to dumbbell pullovers and are a great exercise for building chest, especially the lower chest and is also a great exercise for expanding the rib cage.
The cable pullovers can be done on a lat machine. Sit on the seat with your back resting against the backrest, reach over your head, grasp the lat pull down bar with a narrow grip, keeping your palms facing forward.
Bring arms down in front of you still keeping a slight bend in your arms. The purpose of the slight bend in your arms is to take stress of the elbow, doing this you will also be able to handle more weight.
Pec decks are an excellent exercise for the chest which put more stress on the inner chest. Pec decks are similar to the dumbbell fly, but instead of laying flat on your back and pulling dumbells over you head, you sit upright on the machine with your back resting firmly against the back rest.
Place your forearms against the padded arms which will be straight out to your sides, then bring your forearms together in front of you.
Once you have brought your arms together and your chest is in a contracted state, squeeze your chest muscles together and flex your chest for a count of two and then return to start position in a slow and controlled motion.
Sets and reps
How many reps you perform for any given exercise is all dependent upon what your goals are. Typically, following a low rep range such as 1-6 reps are performed for power moves such as the bench press, squats and dead lifts.
For supplemental exercises like the ones I have covered in today’s article are exercises that you will typically perform at a higher rep level like 8-12 or 12-20 reps, it is dependent upon what your goals are.
A rep scheme of 8-12 would best suit your standard muscle building program, whereas 12-20 reps would be a good guideline to follow if you are training for weight-loss.
How many sets you perform should be based upon your level of training experience. If you are new to training, I would recommend that you do no more than 5-6 sets per body part.
intermediate, (6 months) 10 sets per body part, and experienced (1 year) 15-20 sets per body part.
If you are serious about laying a foundation for a solid chest training routine, it would be your best bet to base the mainstay of your training around heavy training moves like different variations of the bench press.
- Flat bench press
- Inclined bench press
- Declined bench press
- Dumbbell benches
The outline of this article is not to say that you should base your whole workout around these three exercises, but basically as exercises that make for good finishing exercises after you have you have given your chest a beating with heavy compound exercises.
I hope that this article has given you some new and fresh ideas for your next chest training workout, aside from keeping your workouts fresh with new ideas, it is also a good idea to make sure that you are getting enough of a good supplementation in your system working for you.