Like legs, building a large chest can be difficult for some people. The primary reason for the difficulty has more to do with physique and shape, than it does with how the exercises are being performed. Some of us can naturally build certain muscles bigger and quicker than other folks. However, just because your chest muscles do not develop quickly does not mean that it is not possible. You too can have a barrelled chest with only Three simple exercises that isolate your pecs. Perseverance and hard work towards accomplishing your goals will guarantee the benefits that you want!
Barbell Chest Press - Flat
The flat bench press has been used for generations as the primary chest building exercise. One of the great things about the bench press is that you can get benefits without using heavy weights. Medium weights with a slower tempo will yield the same results. Of course during your training you will have some heavy lifting days, but that is because your body needs something different from time to time in order to grow.
Its beneficial to use correct form before using heavy weights with the bench press. What you want to do is lie down beneath the bar to where it is at mid chest level. When holding the bar, ensure your wrists are locked, arms straight, and your thumbs are wrapping around. If your wrists aren't locked you may cause injury to the hand and forearm. Its smart to ensure the bar is not sitting on your fingers, as this is not a safe grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Wrap the thumb around the bar and be safe!
To get the method right, firstly lie on your back with your shoulder blades pulled back, and your chest pushed out. Imagine holding a broom stick between your shoulder blades whilst you are standing. This is the correct technique. Once your form is ready, press the bar up and keep control while always keeping your feet planted on the floor. The bar ought to be dividing the mid section of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Flex your pecs as you are raising the bar to the top. This way you be sure that your chest muscles are doing the work.
Flat Bench Dumbbell Press
To make sure you hit the chest from different angles, I would recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. You will need to pick-up the dumbbells and move to the bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to move into position. As you lay back onto the bench, push the dumbbells upwards and breath out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. As you push away you will do something different than you normally see. As you press the dumbbell up you should angle your wrist so that the inner side of the dumbbell is angled upwards. This will place more stress on your chest muscle, creating more growth!
Chest Fly's
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. As you go down keep complete control because this exercise can easily stress your chest muscles and pull them. Use less weight if you are having any control issues. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This exercise hits the chest muscles at a varied angle once again.
These are the best three exercises for building your chest muscles. You can mix it up by using incline and decline on the bench. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. In decline, your triceps receive more focus. You should probably include one or the other, but its not necessary for both.
Barbell Chest Press - Flat
The flat bench press has been used for generations as the primary chest building exercise. One of the great things about the bench press is that you can get benefits without using heavy weights. Medium weights with a slower tempo will yield the same results. Of course during your training you will have some heavy lifting days, but that is because your body needs something different from time to time in order to grow.
Its beneficial to use correct form before using heavy weights with the bench press. What you want to do is lie down beneath the bar to where it is at mid chest level. When holding the bar, ensure your wrists are locked, arms straight, and your thumbs are wrapping around. If your wrists aren't locked you may cause injury to the hand and forearm. Its smart to ensure the bar is not sitting on your fingers, as this is not a safe grip and will increase the risk of injury. You can also drop the bar by having a suicide thumb position as well. Wrap the thumb around the bar and be safe!
To get the method right, firstly lie on your back with your shoulder blades pulled back, and your chest pushed out. Imagine holding a broom stick between your shoulder blades whilst you are standing. This is the correct technique. Once your form is ready, press the bar up and keep control while always keeping your feet planted on the floor. The bar ought to be dividing the mid section of your chest. Lower the bar slowly, then as you are about to touch your chest, push the bar away from you. Flex your pecs as you are raising the bar to the top. This way you be sure that your chest muscles are doing the work.
Flat Bench Dumbbell Press
To make sure you hit the chest from different angles, I would recommend the dumbbell press as well as the barbell press. Your body will be positioned the same as for when you do the barbell press. How you get into position is the only difference. You will need to pick-up the dumbbells and move to the bench. As you sit place the dumbbells on top of the meaty area of your thighs. Breath in, and prepare to move into position. As you lay back onto the bench, push the dumbbells upwards and breath out. Whilst checking for correct body position, slowly lower the dumbbells until your upper arms are parallel with the floor. As you push away you will do something different than you normally see. As you press the dumbbell up you should angle your wrist so that the inner side of the dumbbell is angled upwards. This will place more stress on your chest muscle, creating more growth!
Chest Fly's
Again, your starting body position is the same as the other two chest exercises. Raise the dumbbells up and then bend your elbows slightly. As you go down keep complete control because this exercise can easily stress your chest muscles and pull them. Use less weight if you are having any control issues. As you come up, instead of doing the usual method, twist the dumbbells to where palms are facing towards you. This exercise hits the chest muscles at a varied angle once again.
These are the best three exercises for building your chest muscles. You can mix it up by using incline and decline on the bench. Although the flat bench works best, these do add more variety. Incline focuses on the upper chest, but most of the benefits are given to your shoulders and triceps. In decline, your triceps receive more focus. You should probably include one or the other, but its not necessary for both.
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