Three Chest Exercises
February 23, 2009
Bodybuilders spend an amazing amount of time worrying about their chests. Partly because they look kind of strange if they don’t develop it so that it matches the rest of their bodies, and partly because the chest can be a tricky area to develop.
The reason the muscles in the chest area are so difficult to develop is because they are extremely fibrous, being made out of several long strands of fibre like meat.
There are three exercises that are an excellent choice for anyone who is interested in creating a more densely muscled chest.
Every one knows how to do a push up. It was a part of every physical education class you ever took. The coach of your sports team probably used them as a disciplinary action, and men started using push ups to impress girls when they were still living in caves and shooting woolly mammoths for dinner.
The reason the push up has been around for so long is because it is a very effective, low impact way to develop a person’s chest. They can develop the muscling not only in your chest, but also in your arms, shoulders, and back. The best thing about including push ups in your chest exercise routine is that you don’t need any special equipment – just a piece of flat ground that is long enough to accommodate your body length.
Barbell Press
The barbell bench press is another classic exercise that can be used to develop your chest muscles. Before you can begin this particular chest exercise you will need a bench, a barbell, some weights for your barbell, and a person who is willing to act as your spotter.
Lie back down on the bench with your feet on the floor. Keep your back perfectly flat while you lower the barbell to your chest. Once you have lowered the barbell, extend your elbows until you are holding the barbell up in the air. For maximum bodybuilding and to decrease the chance of injury, make sure your movement are slow and fluid. You should never rush through your chest building exercises.
Dumbbell Fly
The third exercise that should be in every bodybuilder’s exercise programme is called the dumbbell fly. You are going to sit on the same bench you used for the barbell press. Hold a dumbbell in each hand. Hold the dumbbells close to your chest while you lay down on the bench. Moving as slowly and fluidly as possible, move the dumbbells in an arc-like motion up and off your chest and down towards the floor. Reverse the movement to return the dumbbells to your chest. Keep repeating the pattern until you have done at least ten repetitions.
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