Best Workouts for Chest Muscles
August 3, 2009
Chest muscles are an important focus in weight training exercises and when focused properly, these workouts can enhance our upper body that will look more.The best method for effectively building our chest muscles is being explained briefly below:
The Infamous Free-Weight Bench Press
The bench press with free-weights involves usage of barbells and a bench along with uprights, which is called a bench press bench. We can begin by sitting at the bench end with our back towards the support of the upright portion of the bench.
Now, we should lie back in such a position so that our buttocks, head, and shoulders are placed over the bench firmly.
Our legs should be at the back of the bench while our feet should be kept flat on the floor with a short distance of our shoulder-width between them.
The important position in free weight bench press is four-point position and more focus should be made on a technique called straddled feet since it can give us stability while we handle the bar over our face as well as chest.
The common errors made during such free weight training are improperly positioning our body above the bench, which can lead to muscle pain and some wrong results. We must be sure that our eyes are kept under the edge of the shelf and we must assume contact at 4 points.
When the bar is being supported on uprights, we must grasp the bar with an overhand grip of even space between the hands with a shoulder-width distance between them.
We must put an appropriate gap over the bar such that the position of the forearms is at right angles to the floor when the bar is touching our chest. We must understand always to grip with a wide gap because it focuses a larger part of our chest than a narrow grip width.
While we are fixed in this position, we must activate our spotter and at the same time we can push the steel bar beyond the uprights to a position of straight elbow along with our wrists placed directly above our elbows.
We must take a break while the bar is held by us in position of extended arms and we can lower it gradually to our chest. We should hold it such that the bar makes contact with the chest at a distance of 1 inch below or above the nipples.
Most people make the mistake here by holding the bar too high on the chest, which can give us the wrong results. We must focus on holding the bar closer to our nipple region in the chest.
We must inhale as we bring the bar nearer to our chest. Once, we make contact with our chest, we must push it slowly straight called elbow extended position.
If our elbows get unevenly extended, we must try focusing on the arms, which tend lagging behind it. We must exhale slowly through the medium of sticking point that happens exactly while we hold the bar half way up. We must not allow our wrists to be hyper extended. We must focus on keeping our wrists in the extended position.
We can do chest exercises for up to 3 non-consecutive days in a week. While doing heavy weight exercises we will need 2-3 days of rest for our muscles to relax. The above mentioned free-weight bench press is the single most effective technique for building our chest muscles.
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