Many people wonder which is the best exercise to use to build muscle in the chest area. If you look in your local gym there are a number of people using all sorts of exercises to get the results that they are looking for in their chest region. The bench press is the most popular choice for those who are looking to improve the muscles in the chest. This is known to be one of the best exercises that you can use to work the upper body and most especially the chest. There are others that you can use as well.
Others inlcude:
Flyes With A Flat Bench
Flat Bench Flyes
The Incline Bench Press
Cable Crossovers
Dips
If you are looking to increase your chest area, you should concentrate on the bench press and dips. They are very good exercises for giving you a complete workout. If you are trying to increase your size , these exercises are a very good choice for you to use.
What's the best way to perform the bench press?
1. Lay back on the bench and keep the line of the bar directly over your sight.
2. If you're lifting heavy, get a spotter to help you grab the bar at arms length, and settle it above your chest (in line with your nipples is best)
3. Breath in as you lower the bar slowly with control
4. Breath out as you are pushing the weight away from you.
5. Continue the exercise until the muscles fail.
This exercise will work on your chest and shoulder areas at the same time. Not only will you feel the weight in your triceps, but you will feel it in the lats as well. It is important that you use low weight to warm up the muscles before you begin using the bench press. You will feel it in the muscles if you take the time to do a warm up before you begin working with a bench press.
Say your max weight is about 220lbs (totally random figure used for example only!) You'd start with a warmup of about 90lbs and do 15 reps, then 140lbs for 8 reps, then 170lbs for 4 reps, then 200lbs for 1 rep. This ensures you're not only warm, but ready to handle the weight without wearing out the area. You're "primed" for doing the real work where you work the muscle to total failure. This is where you'll achieve maximum muscle growth potential. Go 100%! - 16004
Others inlcude:
Flyes With A Flat Bench
Flat Bench Flyes
The Incline Bench Press
Cable Crossovers
Dips
If you are looking to increase your chest area, you should concentrate on the bench press and dips. They are very good exercises for giving you a complete workout. If you are trying to increase your size , these exercises are a very good choice for you to use.
What's the best way to perform the bench press?
1. Lay back on the bench and keep the line of the bar directly over your sight.
2. If you're lifting heavy, get a spotter to help you grab the bar at arms length, and settle it above your chest (in line with your nipples is best)
3. Breath in as you lower the bar slowly with control
4. Breath out as you are pushing the weight away from you.
5. Continue the exercise until the muscles fail.
This exercise will work on your chest and shoulder areas at the same time. Not only will you feel the weight in your triceps, but you will feel it in the lats as well. It is important that you use low weight to warm up the muscles before you begin using the bench press. You will feel it in the muscles if you take the time to do a warm up before you begin working with a bench press.
Say your max weight is about 220lbs (totally random figure used for example only!) You'd start with a warmup of about 90lbs and do 15 reps, then 140lbs for 8 reps, then 170lbs for 4 reps, then 200lbs for 1 rep. This ensures you're not only warm, but ready to handle the weight without wearing out the area. You're "primed" for doing the real work where you work the muscle to total failure. This is where you'll achieve maximum muscle growth potential. Go 100%! - 16004
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