Building the Chest Muscles

If you want to build up your chest muscles (The pectoralis major (Latin: pectus = breast) is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.

The best way to do this is by using dumbbells. Start firstly with dumbbell Flys….. (4 sets x 10 reps… 1-1.5 min rest between sets) then move to a dumbbell chest press. (4 sets x 10 reps…1-1.5 min rest between sets) the reason for this is that the limiting factor in a chest press is the triceps. In other words the triceps give way before the pecs have time to actually fatigue. By doing the flys first there is no triceps activation. Use a slight bend in your arms when completing the fly. The elbow should not move.

By: John Hart

Master’s In Education” (Disability/Rehab) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

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