View this post on Instagram
WEIGHT MANAGEMENT BASICS #24: #7 TRAINING CHEST AND TRAPS- If you want a bigger chest to show off your new shape then build up your chest muscles and your Trapezius at the same time. The Pectoral muscles work with the Trapezius (the TRAPS) extending from the neck in a diamond shape across the back. The challenge is to tone both the chest and traps to hold up your chest with support from your abdominals. The move to stick out your chest is up and apart with both the Pectoralis Major and Minor (the PECS) and the TRAPS working together. If you don’t exercise, then the PECS will be out of balance with the TRAPS tending to collapse the chest inward. The CHEST PRESS lying flat on a bench with tight ABS and the lower back supported on the bench is the key to a better chest. First see what your maximum weight is for a single rep. Have someone there to support the weight of necessary. Then do three sets of 8 to 10 reps with a comfortable weight at about 50% of maximum for a lean fit look or three sets of 4 to 6 reps at 80% of your maximum to bulk up. To avoid injury always stretch first and listen to your body starting with a warm up set at a low weight to practice your form. Other exercises can be done without using dumbbells or barbells including push ups and a TRX push-up shown on the slide. Always keep your ABS tight as you do these exercises and you will strengthen your ABS. In my next post, I will cover the SCAPULA (also known as Shoulder Blades) and talk about combating the most common cause of poor POSTURE- so STAY TUNED!! #drdavidheber #chest #chestworkout #traps #chestpress to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com and read PERSONALIZED NUTRITION AND TRANSFORMATION available as an e-book on Amazon.com for $5.49.
A post shared by Dr. David Heber (@drdavidheber) on