Best Chest Workout To Train A Sharp Chest.
Best Chest workout for proper shape and Sharp chest.
Let’s know the anatomy of chest Muscles to workout for Best Chest Workout To Train A Sharp Chest. The Muscles of the chest is known as Pectoralis.
The pectoral region is found on the anterior chest wall. It contains four muscles that exert a force on the upper limb: the musculus pectoralis major, musculus pectoralis minor, anterior serratus muscle and subclavius.
Pectoralis Major: Best Chest Workout
The musculus pectoralis major is the most superficial muscle within the pectoral region. It is large and fan-shaped and consists of a sternal head and a clavicular head.
Adducts and medially rotates the upper limb and draws the scapula anteroinferior. The clavicular head acts individually to flex the upper limb.
Pectoralis Minor: Best Chest Workout.
The musculus pectoralis minor lies underneath its larger counterpart muscle, musculus pectoralis major. Both muscles form a part of the anterior wall of the axilla region.
Stabilizes the scapula by drawing it anteroinferior against the thoracic wall.
The anterior serratus muscle is found more laterally within the chest wall and forms the medial border of the axilla region.
Rotates the scapula, allowing the arm to be raised over 90 degrees.
The subclavius may be a small muscle, which is found directly underneath the clavicle, running horizontally. It affords some minor protection to the underlying neurovascular structures.
Anchors and depresses the clavicle.
Now Let’s start with the workout:
Tip: If the Reps are less than the weight of the dumbbell or barbell should be High as your capacity
Flat dumbbell or Barbell Press
4 Sets of 8 to 12 Reps.
Flat Dumbbell or Barbell Press will target your Clavicular (upper chest) and sterna costal (lower chest).
Decline Dumbbell or Barbell Press.
2 Sets of 6 to 8 Reps.
Decline Dumbbell or Barbell Press will target your Sterna Costal (Lower Chest).
Incline Dumbbell or Barbell Press.
2 Sets of 6 to 8 Reps.
Incline Dumbbell or Barbell Press will target your Clavicular (Upper Chest).
Chest Fly Machine with Pushups.
Set a medium weight on the Fly machine for 10 Reps.
As you finish with 10 Reps of Chest Fly Machine start Pushups of 12 to 15 reps, this will be your 1 set, you have to do total 3 sets of this.
Chest Fly Machine with Pushups will target your both Clavicular (upper chest) and sterna costal (lower chest)
Isolate and Compound movement variation.
It’s an intermediate level of workout.