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A Chest to be Happy About!

I don't believe you need many exercises to fully train the chest. Surely if you did set after set of chest training, you would soon go into a stage of overtraining and you would make no chest growth at all! Basically, the chest is a quite easy muscle group to develop. I think hard, compound movements such as bench press combined with maybe one isolation movement such as flies work the chest adequately. I would suggest that you cut down on your set amount right now and just make every set count. Feel free to go the the advanced training technique section and employ those techniques for aided growth. Here is the program:

  • Bench Press - 2 sets - 6-12 reps

  • Incline Bench Press - 2 sets - 6-12 reps

  • Dumbbell Flies (optional) - 2 sets - 10-20 reps

    Right now I only use bench press and incline bench press. I do have problems developing the entire chest region, so I think I will add an isolation exercise like dumbbell flies to my routine. You also have to improvise. After you stay with this program for awhile, you might notice weaknesses. Although I'm not very big believer on angle training (the belief that from different angles and exercises you can target different fibers within the same muscle), I do believe that you can target the upper chest and middle chest fibers by effectively choosing exercises. Other muscle groups like the biceps, are just to small to be effectively changed by angle training. Many bodybuilders, including HIT trainers, feel that the incline bench press is useful in adding muscle mass around the collarbone. I would definitely have to agree with them. I also think that after you achieve a low bodyfat percentage, you can use cable crossovers to amplify the fibers of muscle where the chest meet. Like I said, improvise with this muscle program. Different people respond to different programs.