MAXIMUM MUSCLE OVERLOAD AND HYPERTROPHY

We know to go as heavy as possible with good form to get maximum muscle overload and hypertrophy. We also know that routines need to switch often to prevent the muscle adaptation process.

The chest is such a noticeable muscle group. It is always first to walk into a room and therefore it is very important in a balanced physique to have an impressive big chest. The chest is used in pushing and wrapping your arms round something. The chest is made up of two main muscles.

The Pectoralis major is that big muscle that covers each half of the front of your chest. One of its jobs is to turn your arm inward. Its other job is to help pull your arm forward and down. Pectoralis minor is directly under pectoralis major. It's attached to your third, fourth and fifth ribs at the bottom, and at the top it's attached to the front of your shoulder blade. It helps pull your shoulder blade down, and it helps hold your shoulder down when you have to push down with your hands.

THEORY OF HEAVY PRESSING MOVEMENTS

Chest is a muscle that is hit best by heavy pressing movements. as the chest looks best with mass and the best way to get mass is by using heavy pressing movements. People often think that the chest is a large muscle group but compared to the rest in the body it is really only a medium sized muscle group therefore not needing too many sets.

For me and the volume I like using I always aim for 9 sets after warm up. Others like more and others like less. But for me it seems to be the perfect number. Chest is best hit form 3 angles. Upper - incline, middle â€" flat, lower - dips. But of course they are not separate muscles. Doing chest should be done using free weights sure there are other ways of doing it on machines or even a smith machine (avoid not proper range of motion for pressing) but the free weights are far better for adding mass as they incorporate stabilizers.

Where are reps goes everyone is different buy I have found that lower reps really help me add mass and strength so I train chest with 6 reps. Regarding what angle to incline at anywhere between 10 - 30 degrees is perfect but higher than that then it would be too much to do with shoulders.