Chest exercises for your workout: Bench press, incline, decline, and dumbbell flys
July 4, 2009
Every male bodybuilder spends hours working on their pecs, but guys want to have a good-looking chest as well. Here are some of the classic exercises that are used to build a strong and attractive chest.
To get the best results and prevent injuries, always remember to pay close attention to your form and not rush.
Flat Bench Press
1. Position yourself flat on a bench with your feet securely on the floor. Check to make sure that your head, shoulders, back and buttocks are aligned and set well on the bench.
2. Press your shoulder blades against the bench so that your chest sticks up.
3. Grasp the barbell with your palms facing outward toward the body. Place your hands slightly farther apart than shoulder width. Take the bar from the rack and raise it straight above you with fully extended arms.
4. Lower the bar to chest level. It can touch the chest or come to within an inch of the chest. Don’t bounce the bar off the chest.
5. Press the bar up again with extended arms.
The bench press can also be done with dumbbells. It can strengthen triceps and shoulders.
Perform the bench press in the same manner using an incline bench. Again, the press can be done with dumbbells. Both methods work to improve the chest muscles.
This time, do the bench press on a decline bench. Every other movement is the same, and can also be done with dumbbells.
1. Position yourself flat on a bench with your feet securely on the floor. Check to make sure that your head, shoulders, back and buttocks are aligned and set well on the bench.
2. Press your shoulder blades against the bench so that your chest sticks up.
3. Press the dumbbells straight up. Bend your elbows slightly and have your palms face toward each other. The dumbbells should touch each other or come close to one another.
4. Lower the dumbbells slowly away from each other in a semicircular movement. Keep your elbows slightly bent. Lower the dumbbells until you feel a good, but not painful, stretch in the chest.
5. Raise the dumbbells back to the starting position.
You can also perform dumbbell flys on incline or decline benches.
These are some of the best and most popular exercises for building up chest muscles. Remember that all your effort won’t show if you’re only building muscle under fat.
To get rid of fat around your chest, use a combination of proper diet and aerobic exercise. Then all the work you’ve put in to it will be clear to both yourself and everyone around you. All aboard for a great chest!
Submit rating:
(No Ratings Yet)
Loading ... Tell a Friend:
Filed Under Grooming
