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- 5 flat bench press steps , 3 of the best chest exercises with barbells, 5 chest barbell training routines for men
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7 Chest Exercises to Firm Up the Pecks
7 Chest Exercises to Firm Up the PecksBy Tony Leong
The only way to make small chest look bigger is to perform "Chest exercises" on regular basis. Before going any further it is very important for you to learn the basic principals and fundamentals of burning fat or adipose tissue and gaining muscle. Building chest has always been termed difficult. The reason chest appears to grow slow is due to its size. Chest is a major muscle with lots of fibers. Get started and develop toned, rock hard pecks with some of the most effective "Chest exercises" given below. This is a totally natural program that is hitting the bodybuilding world by storm, so prepare for amazing muscle growth guaranteed and in super quick time.
Basically, in order to have a total chest development you need to do 2 kinds of movements- Press and Fly's.
(1) Incline Bench Dumbbell or Barbell Press For Upper Chest:
Lie on an incline bench, the angle of which should be around 30 degrees and no greater or else the workload is shifted to the shoulders and off the chest. Select a pair of moderately heavy dumbbells. Grab each dumbbell using a regular grip in place of a grip where your palms face inward. Position yourself and have your spotter hand you two dumbbells, one for each hand. Press the dumbbells upward in an explosive fashion. Conversely, return to the start position in a slow and controlled fashion. Repeat the movements by increasing weights, for as long as you can until failure.
(2) Flat Bench Dumbbell or Barbell Press for Middle Chest:
Lie flat on the bench. For balance and power keep your head, shoulders in contact with the bench at all times and your feet spread out flat on the floor. Have your spotter hand you each dumbbell and without bouncing, smoothly reverse direction and forcefully press to full arm extension directly above your chest and vice versa. Repeat until failure.
(3) " Chest exercises"- Dips For Middle Chest:
Find a set of dip bars and position yourself on them with your knees bend and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.
(4) Wide Grip Decline Barbell Bench Press for Lower Chest:
Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is as wide apart as possible. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position in an explosive fashion. Repeat until failure. Because of the angle of this "chest exercise" touchingthe bar to your chest is fine.
(5) Smith Machine Incline bench Press for Upper Chest:
This 'Chest exercise" is very similar to the regular barbell incline bench press. The only difference is that a smith machine acts as a spotter to you. Place a free standing incline bench under a smith machine. Lie flat on your back and grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell and slowly lower it to about 3 inches above your clavicle and then press the bar back to the start position. Do not touch the bar to your upper chest.
(6) Flat Bench Cable Flyers for Middle Chest
Place a free standing flat bench in between a cable pulley machine that has pulleys on two sides. Position yourself on the flat bench, flat on your back. Using a low pulley on each side, have your spotter hand you the one-hand attachment for each hand. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the pulleys, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecks together for a one-count.
(7) Free Motion Cable Crossovers For Middle Chest:
Using the free motion machine, securely hold both handles and positions you in a balanced stance. While keeping a slight bend in your elbows, slowly bring the cables out in front of you while keeping the tension entirely on your chest muscles. Squeeze your chest at the peak position and let the weight back up slowly to the starting position.
The secret to a more sculpted physique is to combine chest building weight moves with fat or adipose tissue burning cardio. The suggested "Chest exercises" will firm up flabby muscles, while cardio exercise burns fat or adipose tissue from all over the body, including your chest and torso. Choose a weight that is heavy enough to challenge your target muscles, however not so heavy that your joints feel strained. Perform these suggested "Chest exercises" 2-3 times a week, with a rest day in between.
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,Types of Bench Press
Types of Bench PressBy John O'Riley
When going about building chest muscle, the number one exercise that seems to work most effective is the bench press. Like many of the intermediate-advanced lifters know that there are other variations of doing bench press. If you want to see max chest development throughout the whole chest muscle, you have to start changing it up. Instead of doing flat-bench press, there are other variations such as incline and decline.
Let's talk about the bench press and what muscles are involved throughout the exercise. Right off the bat, the chest is worked the most. Other muscles that are working during this exercise movement are the shoulders, biceps, triceps, and stabilizer muscles.
As for starting out: You want to lie supine on a bench, with your feet placed shoulder width apart flat on the floor. Depending on the grip style, let's just start out with your hands placed shoulder width apart. Being careful not to flare your elbows out, lower the bar down to your chestat a controlled movement and press back up. While doing this exercise, also be careful not to arch your back. Let it keep its natural position.
The flat position bench press works the whole chest muscle. However, it is possible to directly hit other muscle fibers of the chest muscle. When trying to hit the upper pectorials, you want to try incline bench. When developing lower chest muscle, you want to do decline bench press. During decline benching, be careful, because this is the exercise where you are prone to shoulder injuries big time.
Go to http://www.BodybuildingGod.com and http://www.MuscleDomain.com for more information on exercise.
,3 of the Best Chest Exercises With Barbells
