As we have seen before, there are three types of muscle fibers in the skeletal muscle tissue, and they are present in every one of them. The question that comes to mind is; if there are all three types in each muscle, then how do we decide the rep range for each muscle? Again, this article is based on a generic human’s constitutions of muscle tissue, so your constituency may be a bit different. To decide the optimal rep range for each muscle we see which tissue has the most kind of muscle fibers of a particular type. So, without further ado, let’s see how to maximize our results on our chest gains.
The chest has 60% fast twitch fibers, so medium reps should work the best. The function of the chest is transverse shoulder flexion and adduction, like fly movements. So, for an optimal workout, we should pick exercises that involve transverse shoulder flexion or adduction.
Now, the angle between our arms and our body is one of the main factors which decides which head of the pectoralis major (chest) is worked most, incline for clavicular head (upper chest) and decline for sterna head (lower chest). To isolate our pecs from our anterior delts (front delts), we should perform movements with the shoulder externally rotated. Obviously, the standard fly movements fit the bill here, where we actively try to slightly supinate our hand.
Therefore, when doing presses, it is best to flare out your elbows as much as you can, and when doing flys, do them with a pronated grip. Rep range should be medium, 6-10.
Kshitij Vashisth
Fitविज्ञान
Fitविज्ञान
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