A well defined and developed chest is the dream of most men (and woman) . To achieve a well defined and balanced chest you must incorporate several chest building exercises. Your chest building exercise workout must have different exercises from different angles to develop all the parts for your chest. Developing strong triceps and Deltoids also will help develop a well balanced chest.
To get the best results you need to do 6-10 reps of each exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your chest muscles by doing chest presses on a n incline bench, a flat bench, or a decline bench. These exercises angles will target your upper, middle, and lower pectoral muscles, respectively.
Barbell Overhead Pull
Dumbbell Fly (Chest Building Exercise)
Lie supine on bench, step or floor, abs tight and lower back flattened on the bench. Start with weights directly over chest, palms facing each other, elbows slightly bent. Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.
Bench press (upper chest exercise) (lower chest exercise)
(flat)Lie supine on bench, step or floor, abs tight and lower back flattened on bench. Start with weights directly over chest, elbows at 90 degree angles. Press arms straight up without locking, then lower back to starting position.
Dumbell Bench Press
Incline Bench Press
Incline dumbbell press
Decline bench Press
Bent Arm pullover
Decline dumbbell bench press
Pec deck exercise
cable crossovers
Pushups
Get into pushup position, with your weight evenly distributed between your toes and your hands -- and your legs, hips and back in a straight line -- and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement. Pushups is one of the best chest exercise.
Dips (lower chest exercise)
Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, as you are working the former.
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. Through extensive research, experience, and testing, I decided to put the knowledge that I gained in writing. I believe in not only training, but educating my clients to maintain their results throughout life. With the right combination of weight training and dieting you can achieve a healthier and better-looking body.
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