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Chest Exercises
| BENCH PRESS: This is a
compound movement.
It involves
the chest, shoulders and triceps muscles. This is considered by many to
be the
king of upper body movements. Bench Presses can be done with dumbbells
or a
barbell. They can be performed on a flat bench or an incline bench.
Performed
on a flat bench, they work the entire chest or pectoral muscles.
Performed on
an incline bench, they work the upper pectoral muscles. Lay down on the
bench,
grip the bar with a medium to wide grip, lower the bar to the chest,
then push
back to the top. Do not bounce the weight. Lower and push with a
steady,
controlled movement. Concentrate on feeling the chest muscles work.
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| DUMBBELL FLY: This is an
isolation
movement. It
involves mostly the chest or pectoral muscles. They can be performed on
a flat
bench or an incline bench. Lay on the bench with two dumbbells extended
overhead and the elbows slightly bent. Lower the dumbbells out to the
sides
then back up to the top. Squeeze the chest muscles together at the top
of the
movement. |
| PARALLEL BAR DIPS: This
is a compound
movement. It
involves the chest, shoulders and triceps muscles. Grab the parallel
bars with
both hands. Push yourself up to the top position with your arms
extended. Lower
your body down so your elbows are parallel with the ground. Push
yourself back
up to the top. These can be done with the legs out in front of your
body or
with your legs bent behind you. They can also be performed with a
special belt
around your waist with weights on a chain. |
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