Getting solid and defined pectoral muscles is one of the main goals of body sculptors. Some simply want to lose the man-boobs. Others want to grow some serious pecs. It isn’t the easiest set of muscles to develop, as anyone who has tried will know.
If your chest exercises aren’t producing the right results, here are 3 of the main fixes. Check these to make sure that your efforts are being correctly directed.
1. SLOW IT DOWN
Too many just rush into the gym and start waving weights around. That isn’t going to get you anywhere, although it might frighten the onlookers. Begin with a proper weights warm up, then go on to a targeted and planned session. End with a warm down.
2. PUSH IT
There’s no escape – bigger muscles need bigger weights, and that means a long-term training plan. Don’t risk an injury by trying to rush the process. Get control and correct form with the smaller weights, then move on to the bigger ones. Don’t take chances without a spotter with bigger weights –ask the gym staff if you need help.
3. REST IT
Muscles are actually built outside your gym session, when you are resting. That’s when the tiny tears caused by stressing the muscle fibres get to heal. That process makes for bigger muscles. So take those rest days, and also rotate your training on workout days.
4. EVEN IT UP
Overtraining some muscles can give you an uneven look, and that particularly applies to the chest. Too much training of pecs at the expense of your back can give you rounded shoulders. Add this to the poor posture caused by everyday life, and you could even be looking at shoulder injuries.
Train correctly, follow the rules for defined muscles and you will soon have a chest to make you proud.
I have seen it and it is indeed frightening - even light weights pack a punch if they go flying! Slow it down and take some instruction, for the sake of the rest of us! A good gym should make 'newbies' feel welcome, that is the key to correct equipment use. And getting fitter which is the idea.
Ha ha, the image of people waving weights about made me laugh! Yes, that would be stupid. Thankfully no one at our gym has done that yet!