Man Cave Monday, the Weekend Killer, the beginning of the work week, or Sick Day, no matter what you call it, all around the world, Monday is affectionately known as International Chest Day. The day set aside for men everywhere to take out all their frustration on that pectoral region and clean every plate in the lunchroom of GAINZ! The Cave recognizes this monumental tradition and participates to the fullest extent of the law. We encourage every able bodied man to do the same. The thing is, everyone wasn't brought up in a lifting environment. Some got started a little later than others and may not have the experience needed to construct a beneficial chest day. Fear not, we got your back! Well, chest...
There are 3 fundamental chest movements that are the staple of any chest workout. The flat bench, incline bench, and cable crossover. As you get more comfortable with your gainz, you may add or switch movements for what work best for you, but these are an excellent place to start.
There are 3 fundamental chest movements that are the staple of any chest workout. The flat bench, incline bench, and cable crossover. As you get more comfortable with your gainz, you may add or switch movements for what work best for you, but these are an excellent place to start.
flat bench
This is without a doubt the most performed movement in the gym. Everyone has tried it. It's pretty straight forward. However a few tips can make sure that you get the most out of this exercise while minimizing the risk of injury.
- Leave you ego at home. No matter how much or little you're able to lift, no one is too strong for a spot. To get the full benefit of this movement, you want to push yourself. That's going to be pretty hard to do without a safety net.
- This movement can be preformed with barbells or dumbbells. Try both and see what works best for you.
- To keep time under tension to a max, lower the bar to about a fist above your chest and push it to just before the lock out point. Be sure to maintain control of the weight the entire time.
- Do not flare out your elbows. Imagine trying to bend the bar inward. This will remove unnecessary stress on your shoulders.
incline bench
This movement is very similar to the flat bench, except your upper body is elevated to about a 30 degree angle. It focuses on hitting the upper pec area whereas the flat bench is more of an overall/mid chest movement. On the incline, use the same tips as the flat bench. Be warned, you will need to use less weight than you do on the flat bench. However this is not a problem, we got rid of our egos a long time ago.
cable crossover
This exercise is really good at isolating the inner chest. It can be performed from a low or high position and even with one arm at a time or both together. The key is to really squeeze at the middle. Focus on getting that mind muscle connection and really work that inner chest. Be sure to use a suitable amount of weight and really challenge yourself. It's going to make you sore for a little while, but the results will be well worth it!
As with any physical activity, be sure to stretch before and after and get some blood flowing through your body before diving into a heavy weight. A few light warm-up sets never hurt anyone. If you feel too much discomfort or pain, stop. Hurt and sore are two totally different thing. You need a doctor.