How to develop great abs & pecs - working on abdominal and pectoral muscles

Ebony, Jan, 2002 by Glenn Jeffers

THEY'RE the most notable sets of muscles on the male body, and, let's be honest, most women love to see a bulging chest and chiseled abs seemingly made out of rock. It's why people buy calendar spreads of celebrity sex symbols Shemar Moore and Tyrese.

But having strong chest and stomach muscles not only helps your appearance, it improves your overall health and athleticism. They are two of the largest muscle groups on the human body and provide most of the power the upper body generates, says John Clark, head trainer at Powerhouse Gym in downtown Chicago.

The chest helps to create the fanning motion used to swing a racquet or to throw a baseball. In fact, Clark suggests building a strong chest to help improve your fastball. "If you try to pitch a 90-miles-an-hour ball and you can't, it could be that your [pectoral muscles] are not fully developed," Clark says. "If you address that and make your pecs much stronger, then 90 miles an hour can be accomplished."

You also should work your chest to stretch out the back muscles for balance in your stature. If not, you'll end up with "a hunched-over back because your back is too strong," Clark says.

The abdominal (or stomach) muscles come into play with most exercises and movements. But they also connect your sternum to your lower body and help the back muscles support the spinal column, otherwise known as trunk stability. And having a tighter stomach also can help reduce and prevent lower back pain. "A lot of times, people have back problems and that's why they don't do abs," Clark says. "People with lower back pain usually have an oversized stomach."

For Brothers who hope to lose that spare tire around the middle or beef-up that bird chest, here are six exercises that will help shape up your chest and midsection in no time. But be sure to visit your doctor before starting any new exercise routine, and consult a fitness trainer to select the right workout for you.

We'll start with the chest:

The Bench Press. You want big pecs? The bench press works the entire chest. First position: Lie on a flat exercising bench with the barbell resting on the bench's rack. Your shoulders should be 6 inches away from the uprights of the support rack. Place your hands on the barbell about 6 inches wider than your shoulders on each side. (Have a training partner give you a lift so you can support the barbell directly above the shoulder joints.) Slowly lower the barbell until it lightly touches your chest. Then press the barbell back to the starting point. Do three sets of 10 repetitions.

Incline Press. While similar to the bench press, this exercise especially works the upper sections of the pectorals. First position: Lie back on an inclined bench with the barbell in the support rack. Second position: Bend your arms and lower the barbell to your chest at the base of the neck. Make sure that your upper arms bend to the sides as you perform this exercise. Then slowly press the barbell back to the starting point. To hit the lower portions of the pectorals for balance, repeat this exercise on a declining bench. Do three sets of 10 repetitions.

Pec Deck Flys. This exercise targets the whole pectoral as well, but also targets the inner parts of the muscle, where they attach to the sternum. First position: Sit with your back straight on the machine. Make sure that the upper arms are parallel to the floor as you perform the exercise. Press your forearms vertically against the pads. Second position: Slowly squeeze the pads, bringing them forward until they touch in front of the middle of your chest. Return the pads to the starting position and repeat. Do three sets of 8 to 10 repetitions.

The Abdominal Muscles

Crunches. The "meat and potatoes" of any abdominal workout, this exercise targets the upper abdominal muscles and is a great way to start your ab routine. First position: Lie on your back with your knees bent. Fold your arms over your chest. Second position: Slowly curl your torso forward. Pause for two seconds and then lower yourself to the floor. For a more intense workout, place a 5 or 10-pound plate on your chest while you complete the set. Do 12 to 15 repetitions.

Leg Lifts. This exercise targets the lower abdominal muscles and is great for working on that lower "spare tire." First position: Lie flat on your back with your arms at your sides. Tuck your hands underneath your bottom with the palms facing down. Second position: With your legs slightly bent and unlocked, raise your legs 18 inches off the ground. Make sure your upper body stays flat on the floor. Hold this position for a few seconds, and then lower your legs hack down. Place a 3- to 5-pound dumbbell between your feet or use ankle weights to get a more challenging workout. Do 20 to 25 repetitions.

Leg-Overs. This exercise works the one area yon love to hate: those hard-to-reach "love handles." First position: Lie flat on your back with your arms stretched out in the shape of the letter T. Second position: Raise your left leg so that it points to the ceiling. Make sure that your right leg stays flat on the floor. Third position: Bring your left leg across your body, rotating your pelvis to the right, and lightly touch the floor with your left foot. Fourth position: Bring your left leg back, once again pointing it toward the ceiling. Do 20 to 25 repetitions on each leg.