![]() | BP is a basic exercise and part of Powerlifting contests.
We address the PECTORALIS MAJOR mainly with (DUMBBELL) BENCH PRESS and FLYES. Inclined Bench Press (IPB) focuses on the upper portion. Flat Bench Press (BP) focuses the middle portion. Negative Bench Press (NBP) focuses the lower part. Actually any of these exercises adress the whole tissue, but the angle of the bench (between 30 degrees up or down) makes a difference. The same is true for Dumbbell Bench Press: You can lower the dumbbells below the line of the chest; this can apply more stress on the muscle and ignite more growth. Change the order of the exercises frequently. From time to time you may use "German Volume Training (GVT)". German Volume Training means ten sets of ten reps each (100 repetitions in total). Try to fatigue the muscle that way that you cannot complete the last set. GVT is recommended once to twice a month. Beginners should avoid it. You do FLYES while lying on a bench with one dumbbell in each hand. Hold it parallel at the beginning with hands straight above the body. Slightly bend your elbows. Lower the dumbbells that the arms are horizontally - still slightly bent - and do not go below the bench level. The above mentioned exerecises can be done in the plate loaded or stacked machine. The small balancing muscles are not addressed here so you face higher weights with the machine or lower weights when having used machines before switching to free weights. |