Barbell bench press.
This is more commonly just referred to as the bench press. This is the ultimate mass builder. Not only does it build your chest to massive proportion, it builds your triceps and front delts.
The bench press is performed lying on a bench with your feet firmly on the floor. Hold the bar wider that shoulder width. Lower the bar to the middle of you chest and without bouncing off your chest drive the bar straight back into the air until your arms are straight and your elbows lock.
Barbell incline press.
This exercise is performed the same as the bench press except that instead of a flat bench you will use an inclined bench. The incline press targets your upper chest area giving you a fuller look. Along with enhancing your strength and coordination.
Perform the incline press on an incline bench at a 45-degree angle. Lower to barbell until it hits the top of your chest then drive it straight up over your head until your arms lock.
Dumbbell bench press.
As an alternative to the barbell bench press the dumbbell press build mass just as well and stimulates the muscle even more. In order to balance the weight you must incorporate more stabilizer muscles. You also have the ability to lower the weight below chest level giving you a larger range of motion.
For this exercise lie on a flat bench with a dumbbell in each hand. In the lower position your arm should be bent at a 90-degree angle. Drive the weight straight into the air keeping them slightly outside your shoulders. Remember to keep you palm facing forward at all times.
This is more commonly just referred to as the bench press. This is the ultimate mass builder. Not only does it build your chest to massive proportion, it builds your triceps and front delts.
The bench press is performed lying on a bench with your feet firmly on the floor. Hold the bar wider that shoulder width. Lower the bar to the middle of you chest and without bouncing off your chest drive the bar straight back into the air until your arms are straight and your elbows lock.
Barbell incline press.
This exercise is performed the same as the bench press except that instead of a flat bench you will use an inclined bench. The incline press targets your upper chest area giving you a fuller look. Along with enhancing your strength and coordination.
Perform the incline press on an incline bench at a 45-degree angle. Lower to barbell until it hits the top of your chest then drive it straight up over your head until your arms lock.
Dumbbell bench press.
As an alternative to the barbell bench press the dumbbell press build mass just as well and stimulates the muscle even more. In order to balance the weight you must incorporate more stabilizer muscles. You also have the ability to lower the weight below chest level giving you a larger range of motion.
For this exercise lie on a flat bench with a dumbbell in each hand. In the lower position your arm should be bent at a 90-degree angle. Drive the weight straight into the air keeping them slightly outside your shoulders. Remember to keep you palm facing forward at all times.
Dumbbell incline press.
Like the barbell inclined press this exercise shifts the focus onto the upper chest. Also like the dumbbell press it incorporates all the stabilizer muscles.
Perform the exercise as you would the incline barbell press except using dumbbells. With this exercise the steeper the angle on the bench to more you will focus on your upper chest.
Dumbbell flyes.
This is the exercise that gives you chest that full rounded look. It defines the muscles around the perimeter of you chest.
Lie on a flat bench with the dumbbell in the air over your chest palms facing each other. Lower the dumbbell to the side of you body in an arc like motion. Return the dumbbells to the starting position. When you perform this exercise imagine that you are trying to hug a giant tree.
Cable crossover.
This is the exercise that gives your chest the ripped look that will make you stand out anytime you take your shirt off.
Perform this exercise on the cable pulley machine that has pulleys on both sides. Stand in the middle with a high pulley in each hand and perform the motion much the same as you would the dumbbell fly. Using just your chest squeeze both pulleys until your hand are in front of your body.
One last note when doing any chest exercise make sure to keep your back flat against the bench. Arching your back will allow you to lift more weight but it is bad form because it takes the focus away from your chest.
Like the barbell inclined press this exercise shifts the focus onto the upper chest. Also like the dumbbell press it incorporates all the stabilizer muscles.
Perform the exercise as you would the incline barbell press except using dumbbells. With this exercise the steeper the angle on the bench to more you will focus on your upper chest.
Dumbbell flyes.
This is the exercise that gives you chest that full rounded look. It defines the muscles around the perimeter of you chest.
Lie on a flat bench with the dumbbell in the air over your chest palms facing each other. Lower the dumbbell to the side of you body in an arc like motion. Return the dumbbells to the starting position. When you perform this exercise imagine that you are trying to hug a giant tree.
Cable crossover.
This is the exercise that gives your chest the ripped look that will make you stand out anytime you take your shirt off.
Perform this exercise on the cable pulley machine that has pulleys on both sides. Stand in the middle with a high pulley in each hand and perform the motion much the same as you would the dumbbell fly. Using just your chest squeeze both pulleys until your hand are in front of your body.
One last note when doing any chest exercise make sure to keep your back flat against the bench. Arching your back will allow you to lift more weight but it is bad form because it takes the focus away from your chest.
No comments:
Post a Comment