STOP BENCHING – 3 Better Chest Exercises to Maximise Muscle and Strength

This interesting perspective from Troy Adashun will provide you with

What are the Muscles of the Chest?

The chest muscles, also known as pectoral muscles, are a group of muscles that are located in the chest region.

There are two main muscles that make up the chest muscles:

• Pectoralis major: This is the larger of the two chest muscles and is responsible for the majority of the movement of the shoulder joint. The pectoralis major has two parts, the clavicular head (upper part) and the sternal head (lower part).
• Pectoralis minor: This is a smaller muscle that is located beneath the pectoralis major. It helps to stabilize the scapula (shoulder blade) and aids in breathing.

Source: Philip Myrtorp on Unsplash

Other muscles that are located in the chest region include:

• Serratus anterior: This muscle is located on the side of the chest and helps to stabilize the scapula during movement.
• Subclavius: This muscle is located beneath the clavicle (collarbone) and helps to stabilize it.
• Intercostal muscles: These muscles are located between the ribs and help with breathing by expanding and contracting the rib cage.

All of these muscles work together to provide stability, movement, and support for the chest and shoulder region.

What are the Disadvantages of the Bench Press?

The bench press is a popular exercise for strengthening the chest muscles, but there are some potential disadvantages to consider. Here are a few:

• Risk of injury: The bench press is a compound exercise that involves multiple joints and muscles, which can increase the risk of injury if performed incorrectly or with too much weight. Common injuries include shoulder, elbow, and wrist injuries.
• Imbalances: People generally have a stronger arm/side when they lift with a barbell. If you don’t mix things up, these imbalances never get addressed.
• Performing the bench press exercises can lead to an overuse of the chest muscles, which can cause muscle imbalances and potentially lead to shoulder problems.
• Limited range of motion: The traditional bench press involves lying on your back and pressing the weight up and down. This limits the range of motion of the exercise, which can lead to muscle imbalances and limited flexibility.
• Lack of functional carryover: While the bench press can be a good exercise for building chest strength, it may not have much carryover to functional activities outside of the gym, such as lifting and carrying objects.
• Excessive emphasis on upper body: The bench press primarily targets the chest, shoulders, and triceps, which can create an imbalance in upper body development if not balanced with exercises that target the back and lower body.

As with any exercise, it’s important to perform the bench press with proper form and to not overdo it in order to avoid potential disadvantages and injuries.

Troy Adashun is a fitness and nutrition expert who creates content on YouTube focused on health, fitness, and bodybuilding.

Video

What are the Advantages of a Strong Chest?

A strong chest can have several advantages, including:

• Improved upper body strength: A strong chest can help improve upper body strength, allowing you to perform everyday activities with ease, such as lifting heavy objects or pushing a shopping cart.
• Better posture: A strong chest can help improve posture by pulling the shoulders back and opening up the chest, which can help reduce back pain and improve breathing.
• Increased sports performance: A strong chest can improve sports performance in activities that require upper body strength and power, such as throwing a ball or swinging a bat.
• Enhanced aesthetics: A strong and well-defined chest can improve the overall appearance of the upper body, leading to increased confidence and self-esteem.
• Reduced risk of injury: A strong chest can help stabilize the shoulders, reducing the risk of shoulder and upper body injuries during physical activity.
• Improved balance: A strong chest can help improve balance by improving the strength and stability of the upper body.

Overall, a strong chest can have many benefits, from improved physical performance to increased confidence and better posture. It’s important to incorporate chest exercises into your workout routine to help build strength and maintain a healthy body.

What are the Best Reps and Sets for Building Muscle?

The number of reps and sets for building muscle can vary depending on your fitness level, goals, and the specific exercise you’re performing. However, there are some general guidelines that can be followed for building muscle:

Repetitions (reps): For muscle hypertrophy (muscle growth), it is generally recommended to perform 8-12 repetitions per set. This range is considered optimal for building muscle size and strength.

Sets: It is recommended to perform 3-5 sets per exercise. However, the total number of sets can vary depending on your goals and training volume.

Rest intervals: It is important to take adequate rest intervals between sets to allow for muscle recovery and growth. Rest intervals of 1-2 minutes are recommended for hypertrophy training.

Progressive overload: To continue building muscle, it is important to progressively increase the weight or resistance used during exercises over time. This can be achieved by increasing the weight used, increasing the number of reps performed, or reducing the rest time between sets.

Source: elizabeth flood | BOXROX Photo Comp 2022

It’s important to note that the best reps and sets for building muscle may vary based on individual factors such as age, gender, fitness level, and training experience. It’s recommended to work with a qualified fitness professional to determine the best rep and set ranges for your specific goals and needs.

Why is Protein Important for Building Muscle?

Protein is essential for building muscle because it provides the building blocks, or amino acids, that are necessary for muscle growth and repair. When you exercise, particularly with strength training, you create small tears in your muscle fibers. To repair these tears and build new muscle tissue, your body requires an adequate amount of protein.

Protein is made up of amino acids, which are the basic building blocks of muscle tissue. When you consume protein, your body breaks it down into individual amino acids and uses them to repair and rebuild muscle tissue. This process is known as muscle protein synthesis.

Research has shown that consuming protein after exercise can help promote muscle protein synthesis and increase muscle growth. In fact, some studies suggest that consuming protein before and after exercise can be more effective for building muscle than consuming protein at other times throughout the day.

In addition to its role in muscle growth and repair, protein is also important for other functions in the body, such as hormone production, immune function, and enzyme activity.

It’s important to note that while protein is important for building muscle, it’s not the only nutrient that’s necessary for muscle growth. Carbohydrates and fats are also important for providing energy and supporting overall health and wellness. A balanced diet that includes adequate amounts of all three macronutrients is important for optimal muscle growth and overall health.

What are Macronutrients?

Macronutrients are the nutrients required in large amounts by the body to provide energy, support growth and development, and maintain overall health. There are three macronutrients: carbohydrates, proteins, and fats.

• Carbohydrates: Carbohydrates are the body’s primary source of energy. They are found in foods such as bread, pasta, rice, fruits, and vegetables. Carbohydrates are broken down into glucose, which is used by the body for energy.
• Proteins: Proteins are essential for building and repairing tissues in the body. They are found in foods such as meat, fish, eggs, beans, and nuts. Proteins are broken down into amino acids, which are used by the body to build and repair muscle, bone, and other tissues.
• Fats: Fats are important for providing energy, insulating and protecting organs, and supporting cell growth. They are found in foods such as oils, nuts, seeds, and fatty fish. Fats are broken down into fatty acids, which are used by the body for energy and to build cell membranes.

All three macronutrients are important for overall health and should be consumed in adequate amounts as part of a balanced diet.

The amount of each macronutrient required can vary depending on factors such as age, sex, weight, physical activity level, and overall health status.

Learn More

The Only 3 Six Pack Core Exercises You Need to Look Great

8 Morning Habits to Lose Belly Fat FAST

5 Best Lazy Abs Exercises (Get a Six Pack Without Moving)

The Best Way to Force More Muscle Growth

Train Like Bruce Lee