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Almost anybody can improve his/her chest by lifting weights. Here, we show you how you can be successful at building a strong chest with these effective weight lifting exercises. It's important to hit your chest from all different angles including flat, incline and for men decline using both presses and fly's
Remember, training your chest and improving your strength and muscle mass takes patience and time. Set realistic goals and focus on training both your body and your mind for accelerated results. There are many different exercises for chest, below are a couple to get you started.
D/Bell Incline chest Press
Position yourself on a free standing incline bench, lying on it with your back flat on the bench. Grip each dumbbell with your palms facing inward toward one another. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement.
D/Bell Incline Flys
Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.
Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.
Train Abs - Developing core strength not only flattens the tummy, but leads to better posture. I would suggest doing 2-3 exercies that work the different muscle groups.(Rectus abdominus, obliques, upper-lower and transverse abdominal muscles). Train your abs at least 3 times , 3 sets per exercise and aiming for between 15-20 reps per set. Mix it up to keep it fun! During this training clip I have included several exercises which you can ure to train your abs. I would never do all these exercises on one session, I would usually just ad two or three of them onto the end of my workout.
The Ab exercises I have taken you through during this training clip are...
Reverse Swiss Ball Crunches
Swiss Ball Roll Up
Scissor Kick
Plank and Plank in and out
Decline Crunches
Hanging leg raises
Remember, training your chest and improving your strength and muscle mass takes patience and time. Set realistic goals and focus on training both your body and your mind for accelerated results. There are many different exercises for chest, below are a couple to get you started.
D/Bell Incline chest Press
Position yourself on a free standing incline bench, lying on it with your back flat on the bench. Grip each dumbbell with your palms facing inward toward one another. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement.
D/Bell Incline Flys
Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.
Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.
Train Abs - Developing core strength not only flattens the tummy, but leads to better posture. I would suggest doing 2-3 exercies that work the different muscle groups.(Rectus abdominus, obliques, upper-lower and transverse abdominal muscles). Train your abs at least 3 times , 3 sets per exercise and aiming for between 15-20 reps per set. Mix it up to keep it fun! During this training clip I have included several exercises which you can ure to train your abs. I would never do all these exercises on one session, I would usually just ad two or three of them onto the end of my workout.
The Ab exercises I have taken you through during this training clip are...
Reverse Swiss Ball Crunches
Swiss Ball Roll Up
Scissor Kick
Plank and Plank in and out
Decline Crunches
Hanging leg raises