SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest
Image 1: The pectoralis major. ( Avandäre:Chrizz @ Wikipedia) I don't know about you, but about everyone I know (myself included) has, at some point in his/her life, dwelled on thoughts somewhere on the continuum from "Damn, my chest looks flabby!" to "Hell, I got a chest like a chicken" . In case you didn't this column probably won't interest you. Otherwise I highly suggest that you read on to learn about the most effective exercises , as measured by electromyography (10 male resistance-trained subjects, mean age 22y, mean body-fat 13%; data from Boeckh-Behrens & Buskies. 2000)... Exercises with standard equipment Bench Presses (barbell) Cable Cross* Bench Presses (dumbbell) Butterfly Mashine Flys (dumbbell) Pullovers * the cable cross exercise should be performed actually crossing one's arms low before your body Figure 1: Degree of muscle activation in comparison to reference exercise barbell pench press; median rank R of ...