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The Best Chest Workout For Your Chest Problem

By: Charles Churchill

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Which part of the male body best symbolises a guy's masculinity, virility and heroic nature? Would your opinion be that it is the chest? Consider those superheroes such as Superman, Batman and Spiderman plus movie-stars like Arnie and Sly. The chest is there, on the front of the body, just waiting to be admired- not the least by a guy himself as he admires it in front of the mirror. Don't forget that the ladies do size men up, you know!

Despite the fact that this article is mostly written with guys in mind, Ladies should realise that their breasts themselves can't be enhanced by chest training simply because they are composed of mainly glandular and fatty tissue, but such training is still well worth doing because strong, toned chest muscles make it look as though you have a shapely and fuller chest.
Think of all the sports that need strong chest muscles to get an advantage- consider team sports like Rugby and American Football, which both include throwing, tackling and grabbing. Throwing [events. Volleyball, Tennis and Basketball all involve throwing or hitting. Think about Gymnastics and Swimming and how much the chest is involved here.

the most obvious chest muscle is called the Pectoralis Major and is attached to the sternum and clavicle, the insertion point being into the upper arm or humerus. So what does it do?

1.It pulls the arm in front of the chest.
2.It flexes the shoulder so you can push.
3.It has to be used to lift the arm forwards.
The other main muscle is the Pectoralis Minor which lays beneath the Pec. Major and it helps to lower the shoulderblade.

Listed below are four specific problems:

[1]Top part of the chest is concave or flat...Both sexes can have this and it is obvious when a side view is taken. Ladies can experience decrease in musculature on the top of the chest if they have been on a diet for some time. Obviously it would be beneficial to these females if they were to target the upper chest to build it up. Women will then possess a better cleavage and men will improve their chest to give a fuller appearance.

To improve the upper part of the chest, use the gym bench at an angle of 30 to 45 degrees. Here are two workouts, one for women and one for guys, which both use moderate to heavy weights:

Women- Incline bench press...2-3 sets of 10-12 repetitions per set
Incline dumb-bell press...same
Incline dumb-bell flye...same
Men- Incline bench press...3-4 sets of 6-10 repetitions per set
Incline dumb-bell press...same
Incline dumb-bell flye...same

[2]A chest that is narrow and actual or apparent rounded shoulders...A lot of men and some women have this problem and when viewed from the side the chest looks to be concave. The size of the chest only to an extent depends on the size of the clavicles and rib cage as well as the pectoral muscles themselves but improvements can still be made.

The first thing to do is to ensure that your posture is always good! The second essential is to do all exercises with a full range of movement and also incorporating chest stretches after each different exercise. Make sure that you do this and you will see that your chest and rib cage muscles are stretched as part of the re-building process. Here is a suggested program for each sex using moderate to heavy weights:

Women-Barbell or dumb-bell bench press with a wide grip...2-3 sets of 10-12 rep's per set
Incline barbell or dumb-bell press...same
Dumb-bell flye or cable crossover...same
Men- Barbell or dumb-bell bench press with a wide grip...3-4 sets of 6-10 rep's per set
Incline barbell or dumb-bell press...same
Dumb-bell flye or cable crossover...same

[3]Fat breasts in guys due to carrying too much weight in general...This condition isevident in overweight men andhas the medical name of . A program of exercise, nutritional and lifestyle adjustments will work wonders here and any good Fitness Professional can advise and put programs in place in all areas. Be ready to perform resistance and cardiovascular exercises and also to get to the gym 3 to 4 times weekly to lose chest fat and help achieve the pec's that you desire. The first task is to improve your fitness level in general and then bring in more specific exercises to improve the chest. Ensure that your chest exercises are varied enough to give you all-over symettry.

[4]Gynecomastia in men...this is a condition that a considerable number of males have in which one or both breasts display female-looking characteristics. There is a gradual build-up of glandular tissue on the breast, due to an imbalance in two hormones. With some men it's underlying the nipple but with others it covers the whole breast. Glandular tissue is different to fat and they must not be confused, although gynecomastia patients may well have a fat build-up in addition. The crucial thing to do is to visit your doctor initially as only he or she can safely diagnose this.

Your doctor might suggest hormone treatment after diagnosis but the there is no doubt that the 3 essentials of exercise, diet and lifestyle will be beneficial.

There are proven, alternative, natural approaches which are targeted at gynecomastia and pseudogynecomastia which many guys have used successfully so please have a look.

Article Source: http://depositarticles.com/

Charles Churchill, 68 years young Fitness Instructor. In addition to being a Fitness Professional, I have been a gym user for over 40 years. During this time I have inspired and trained many men to achieve vastly improved Cardio-vascular fitness and, more importantly to them, a stronger and more toned body. Lots of these men had chest issues either with a narrow chest, a concave chest or with the dreaded 'man boobs'. The latter were, as I now know, due to either gynecomastia or pseudogynecomastia, so all of this puts me in a unique position when helping men with all chest problems and giving advice on Lifestyle, Diet, Exercise and the ability to properly evaluate products designed to help with them. Visit my website by clicking on the link below and discover much more information on how to reduce man boobs and build a proper chest.

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