Chest Exercises and Workouts - A Look at Some of The Best Chest Exercises and Workouts
The chest muscles are a favourite amongst many weight lifters. They are made up of two muscle groups known as the Pectoralis major and the pectoralis minor. The pectoralis major is obviouslly the bigger of the two muscles with the pectoralis minor lying beneath it in the form of a small triangular shape.
Moving on to the type of chest exercises and workouts you can do:
Barbell/Dumbell Bench Press
Lie down flat with your Back positioned on a bench. Grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell off of the rack and up above your head so the bar is around eye-level whilst you look up. Slowly lower the weight down towards the middle area of your chest. When the bar is lowered, it should be about 3 inches above your chest, never allow the weight to touch your chest completely or bounce the weight back up off your chest.
Now press the bar upwards in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. You should use a spotter when performing bench press exercises as you can then get assistance if you have trouble lifting the weight back up. The instructions above are also the same when you are using dumbbells.
Incline Barbell/Dumbell Bench Press
This exercise is very similar to the regular barbell bench press except that you will be at an incline position and your upper chest will be the muscle group being worked. Lift the barbell off of the rack and up above your head so the bar is around eye-level whilst you look up. Slowly lower the weight down towards the upper area of your chest (this should be just below your adams apple). When the bar is lowered, it should be about 3 inches above your chest once again. Now press the bar upwards in an explosive fashion. Repeat this movement for as many repetitions as you desire or until failure.
Decline Barbell/Dumbell Bench Press
Position yourself on a decline bench and grab the barbell above you with a grip that is slightly beyond Shoulder width apart. Lift the barbell off of the rack and up above the middle area of your chest. Slowly lower the weight down towards the chest. When the bar is lowered, it should be positioned just above your lower chest. However, it is actually ok for the bar to touch your chest on this occasion as the decline angle means it does not put unnecessary stress on your joints and shoulders. Now press the bar upwards in an explosive fashion and repeat for as many repetitions as you can.
Dumbell Flyes
Once again, position yourself on a flat bench, laying flat on your back. Have a dumbbell either side of you and lift them straight up in front of you so they are around level with your chest area. Dumbbells should both be positioned in a horizontal position when in your hands allowing your palms to face one another. Lower both weights slowly out to your sides in a wide arc position, bending your elbows slightly. You now need to return to the starting position. The best way of doing this is to visualize you are hugging someone. Concentrate on using your chest muscles to pull the weights back in towards one another.
Other Articles You May Like:
Other Resources:
-
Bodybuilding.com - Chest exercises, anatomy and tips