BIGGER CHEST

ANATOMY OF CHEST

IT COMPOSED OF TWO HEADS

        I.            UPPER HEAD

               MIDDLE HEAD

               LOWER HEAD

UPPER HEAD ATTACHES WITH CLAVICLE AND LOWER HEAD ATTACHES WITH STERNUM

NOW, IT IS IMPORTANT TO KNOW HOW THE FIBERS RUN BECAUSE IT IS THE STRUCTURE THAT DETERMINES WHAT THE MUSCLE DOES AND IN TURN HOW YOU SHOULD TRAIN THEM.

UPPER FIBERS RUNS DOWNWARDS

MIDDLE FIBERS RUNS STRAIGHT ACROSS

LOWER FIBERS RUN UPWARD

*IF YOU JUST IMAGINE THE FIBERS OF DIFFERENT HEADS CONTRACTING OR SHORTENING THEY WILL PULL TO BRING THE ORIGIN  AND INSERTION POINTS CLOSE TO ONE ANOTHER.SO IT BASICALLY BRINGS THE UPPER ARM OVER AND ACROSS THE BODY.SOMETHING CALLED 

TRANSVERSE :- REFERRING TO HORIZONTAL PLANE OF MOTION

SHOULDER :- REFERRING TO THE JOINT WHERE ROTATION HAPPENSABDUCTION :- MEANING MOVEMENT TOWARDS THE BODY MID LINE

BECAUSE THE UPPER FIBERS RUN DESCENDINGLY  THEY ALSO ASSIST YOUR SHOULDER FLEX ION OR BRINGING THE ARM STRAIGHT UP LIKE IN A FRONT RAISE.

MANY BODYBUILDERS CRITICIZE THE FLAT BENCH PRESS AS A BODY BUILDING MOVEMENT BUT THE LITTERATEURS ARE LARGELY IN SUPPORT OF IT USE AS THE MASS BUILDER FOR PECS.

IT SEEMS TO BE THE CASE THAT PEOPLE WITH THE BIG BENCH HAVE BIG PECS . AND IDEA THAT IS SUPPORTED BY SCIENTIFIC LITERATURE. A 2014 PAPER CONCLUDED THAT PEC SIZE WAS TIGHTLY CO-RELATED WITH ONE REP MAX STRENGTH ON THE BENCH PRESS.IT IS ALSO GOOD @ ACTIVATING THE PECS. LOOKING AT MANY EMG RESEARCHES HAS SHOWN.
LINK OF THIS STUDY IS GIVEN 
https://www.ncbi.nlm.nih.gov/pubmed/24169471

A STUDY BY RIKI OGASAWARA WAS ABLE TO SHOW THAT A PROGRAMME CONTAINING BENCH PRESS EXERCISE WAS VERY EFFICIENT AT MAKING THE PEC GROW. BECAUSE THE POWER LIFTING ARCH PLACES THE UPPER BACK IN KIND OF DECLINE POSITION. SO THIS IS PROBABLY A GOOD WAY FOR VERY HIGH LEVEL OF OVERALL PEC ACTIVATION. ESPECIALLY WHEN INTENSITY IS REALLY HIGH.

AND A WELL DEVELOPED UPPER CHEST IS REALLY IMPORTANT FOR CREATING THE ICONIC PEC SHELF LOOK. SO IT IS IMPORTANT TO INCLUDE SOME MOVEMENT THAT WILL DIRECTLY TARGET THE UPPER CHEST.
YOU CAN GO TO THIS LINK GIVEN BELOW TO READ THE STUDY
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/ 

BECAUSE THE WAY UPPER FIBERS RUN THEY CONTRIBUTE MORE TO THE SHOULDER FLEXION WHICH MEANS THEY ARE MORE ACTIVE WHEN YOU PRESS ON INCLINE.

AS PER WHAT ANGLE TO USE , IT IS SOMETHING YOU HAVE TO EXPERIMENT WITH. MY ADVICE WILL BE TRY BOTH 45 AND 30 DEGREE . LIKE ONE WEEK ON 45 DEGREE AND ANOTHER ON 30 AND SO ON.

WORKOUT

START WITH 2-3 SETS OF PUSH UPS FOR WARM UP THEN,

BENCH PRESS :- FOR THE MIDDLE CHEST

INCLINE PRESS (DUMBBELL /BARBELL PRESS) :- FOR UPPER CHEST

BAR DIPS :- FOR LOWER CHEST

ALTHOUGH THESE 3 EXERCISES WILL TARGET YOUR OVERALL CHEST BUT STILL SOMETHING IS MISSING.SO WHAT IS IT?

NONE OF THESE EXERCISE CROSSING THE MID LINE  AND WE KNOW THE ACTION OF PEC AT THE SHOULDER HAS THE CAPABILITY TO TAKE THE ARM NOT JUST THROUGH ABDUCTION BUT ACROSS HORIZONTAL ABDUCTION THROUGH MID LINE.

SO WE WILL ADD ONE MORE EXERCISE IN OUR PROGRAMME THAT IS :-

CABLE CROSS

ALTHOUGH EMG STUDIES HAS SHOWN THAT CABLE CROSS PROVIDES A BETTER ACTIVATION FOR CHEST THEN PRESS MOVEMENT BUT THIS MOVEMENT CAN NOT BE LOADED HEAVILY SO DOING ONLY CABLE CROSS VARIATIONS WILL BE OF NO USE.

VOLUME

WELL SETS AND REPS WILL DEPEND ON WHAT PROGRAMME YOU ARE FOLLOWING RIGHT NOW BUT IF YOU ARE NEW TO THIS THE GENERAL ADVICE WILL BE 3SETS OF 10 REPS PER EXERCISE (3*10).

FREQUENCY

FOR BETTER HYPERTROPHY OF ANY MUSCLE GROUP, HITTING IT 2/WEEK IS OPTIMAL.ALTHOUGH YOU CAN GO BEYOND THAT BUT REMEMBER NOT TO OVER TRAIN.