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November 8, 2002     Cape Gazette
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November 8, 2002
 

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Building 'i,c,ur chest A really well developed chest is one of the most important quali- ties in a good physique. To achieve this, it requires train- ing with a variety of exercises to develop the upper and lower pec- torals, the inside and outside pec- torals, the tie-ins to the deltoids, and expanding the entire rib cage to show off the pectoral muscles to their best advantage. Perfecting the chest is more difficult than many lifters believe. You can have a huge rib cage and huge thick pectoral muscles, but this will not guarantee a perfect chest. Chest perfection involves all of the fotl0g: 1. a great ribcage; 2. thie!t muscles; 3. deopment of the inside, outside, upper, and lower areas of the pectorals; 4. visible striations when the pectorals are flexed; 5. a clear separation of upper and lower pectorals; and 6. a shape that gives a nice square look. This is achieved by a lot of up- per pectoral development whether you are genetically gifted or not. If you want to be a complete weight trainee you need to devel- op your chest properly and this means using skill, effort, and tech- nique for what nature may have neglected to hand you on a silver platter. There are two basic kinds of exercises for the chest. The first is flys, in which the extended arms are drawn together across the chest in a hugging motion, and presses, in which the weight is pressed upward off the chest with the involvement of the front del- toids and triceps in addition to a primary effort from the pectorals. The basic bench press is done with a barbell on a flat bench and is an all time favorite exercise of body builders as well as one of the three movements: used in power lifting competition. If you do bench presses correctly using the proper grip and getting the fullest range of motion possible you will be able to develo p the overall mass of the Chest. However, change the angle of the bench press by doing it on an incline, for example, you transfer more of the effort from the middle pectorals to the upper pectorals and front del- toids. The higher the incline the more stress that is placed on the deltoids and the less stress on the pectorals. Keep your incline at no more than 30 degrees. Like with training other muscles, the greater the range of motion you get with the chest exercises the more in- tense the muscle contraction you achieve, which ultimately leads to the maximum amount of muscle growth. In my own early training, I practiced what I am now preach- ing. I started with the basics, bench and incline presses, dumb- bell presses, dumbbell and cable flys, and dips. Today I have in- cluded the hammer strength in- cline and wide press machines as well as the flex vertical press ma- chine. For many trainees, the straight bar used in bench presses and incline presses can be tough on the shoulder rotation. For most body structures this eventually leads to chronic pain, whereas, us- ing dumbbells, allows a more for- giving range of motion and a more accurate targeting of the muscle. The other day in the gym someone asked me if I had a new technique to work my chest as I did dumb- bell presses on a bench. He no- ticed my hands were slightly supinated (little finger part of the hand turned inward). I proceeded to explain that it was not a new body building secret, but only a lift that my shoulders will now tolerate. Just the slightest rotation can make a world of difference between having shoulder pain or not. Earlier, I mentioned dips as a chest exercise. The famous V'mce Gironda, owner of V'mce's Gym in California, back in the 1950s and 1960s religiously preached the importance of doing dips with Dave Kergaard Cape Region Athletes Of The Week CHRIS HORSEY This :sophomore line- backer at Wesley College by way of Woodbridge High School was a monster on the field last Saturday as the Wolverines came within minutes of defeating unbeat- en Salisbury University. Horsey plays on the inside and at 5 foot 11, 242 pounds, he is simply a beast. Horsey termed with Tony Powell, a 6 foot 2, 304 pound defensive tackle to completely shut down the inside running game. TRACY JONES Tracy scored two touch- downs and ran for 150 yards last week for the Lewes Mid. die School in a victory over Laurel. Jones has seven touchdowns on the season with one game remaining. He is the son of Tracy Jones, a former All-State basketball player for Cape. Young Jones will begin basketball practice when football is over. Teachers at Lewes de- scribe Jones as "a great kid,  very personable and acade- mically motivated. KEVIN SCOTT Kevin transferred to Cape last year from Caesar Rod- ney. Cape's JV quarterback found himself in prime time varsity action, Nov. 1, as starting quarterback Zack PIummer went to the side- lines with an assortment of injuries. "I was a Httle sur- prised to go in at quarter- back," Scott said. "Coach asked me if I knew my plays and I said yes. n Scott gained two first downs on quarter- back sneaks and brought ex- citement to the huddle. CAPE GAZETYE, Friday, Nov. 8 - Nov. 14, 2002 - 103 FITNESS FOR YOU your head down, elbows out and leaning forward. Done correctly this exercise will place great stress on your pectoral muscles especially in the area of the pec- toral-deltoid tie in. Because of the great amount of work placed on the deltoids and triceps while working chest make sucre you train chest either by itself or: first in your routine. Exercise without focus will get part of the job done. Former body building great, Dave Draper, says it is like gathering berries while wearing boxing gloves. If you waat to get in shape, then begin to center your attention on the exer- cise and the muscles being worked. Make the connection and watch your appreciation for lift- ing weights grow as well as your strength and musculature. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. ANDREW ROGAN This sophomore ran cross country to improve his en- durance for lacrosse and now he may be playing lacrosse to enhance his quickness for running. Ro- gala ran a 17:49 at the Nov. 2 Henlopen Conference cross country championships, but was bumped back to ninth place in the finish chute. Rogan, at 6 foot 1, 150 pounds, was the second lead- ing scorer on the junior var- sity lacrosse team last spring. People " Continued from page 101 "But it's eight o'clock in the morning, Granny!" "Put a cornflake in it!" PLAY IT OUT - I wasn't there so I can't pass judgment, but judges do it all the time so why not me? The Cape field hockey team completed the regular season with a 0-0 tie at Caravel in a game that was called with 15 minutes remaining for treacherous and dangerous weather conditions. Cape went into the wind the entire first half being outshot 8-2 but survived. In the second half, the Vikings were sitting on a comer awarded after a pile of bodies were sorted out in front of the Caravel goal. The game was called before Cape had a chance to capitalize on field hockey's most dangerous single play. The decision to stop the game at that time as Cape played for an unde- feated season and No. I seed in the tournament was a bit curious. But I'm a guy who once organized a game of lightning tag or toast tag in a swimming pool as a sum- mer squall moved down the bay. But none of that matters now as Cape enters the state tournament the No. 1 seed and must win two home games to advance to the magic carpet at the University of Delaware's Rullo Stadium. SNIPPETS - Zena Hense has been starting in goal for the Wash- ington College field hockey team that was to play McDaniel for the Conference title. Clara Hollings- worth of Cape plays for McDaniel as does Laura Ford of Indian Riv- er. Tykee Perry of the Wesley Wolverines was the single setback on several plays, Nov. 2, as Wes- ley lost to undefeated Salisbury University. "There are certain plays like the quick trap toss that Tyke runs better than anyone," said student-coach Johnny Howard. Keith Mutchler, Richard Lantz, Troy Maull and Dewayne Hol- lomon are all on the Wesley team. Susie Simms is a cheerleader for Salisbury. Practice for winter sports begins Nov. 15, the same day grades are put in the hands of students. There are always athletes who dis- appear from football teams and never appear for basketball games. And it's almost always because these athletes do nothing in the classroom to try and help them- selves. Good coaches usually closely track these high-risk acad- emic doggie paddlers, but that's not in the job description. Remember that the school building in Lewes by Blockhouse Pond is the Fred Thomas Building and should always be referred to as such. I'm happy white people are enthusiastically naming things after each other or suggesting names, but let's not forget we are a multicultural community. Go on now, gift Sponsored by GOLD'S 226- GOLD