CHEST WORKOUT
Most men dream of having a nicely built ,busting-out-of-the-t shirt chest . It takes a lot of hard work and discipline but it can be done. Lifting weights is not just for men , women should also lift weights to build a toned, sculpted, feminine body, and build stronger bones.
BEST CHEST EXERCISES
BARBELL BENCH PRESS
The bench press is the most popular chest exercise. The main muscle it works in the chest , other muscles worked are the shoulders and triceps.
There are 3 variations of the Bench press. Using an inclined bench , flat bench and declined bench. For beginners i would recommend you to start with the flat bench .
It is done as follows:
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions. It is recommended to do a set containing 10 repetitions.
- If you are new at this exercise, it is advised that you have someone to help you. If there is no body to help, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
- Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.
DUMBBELL BENCH PRESS
The dumbbell bench press is similar to the barbell , but in my opinion more effective. There are also 3 variations; inclined , flat and declined. Chest ,shoulder and tricep muscles are worked on.
It is done as follows:
- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- Always have someone to help you , if there is no body to help use weights that you will not have trouble lifting.
Pushups work the chest, arms and back; they also work your abs because you have to keep them very tight to keep your back from sagging during the exercise. military pushup may be difficult for beginners but they are very effective.
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Kneel on the floor, then lean forward to place your hands on the floor. Your fingers should face forward.
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Tighten your abdominal muscles and raise your body until only your hands and toes are in contact with the floor. Ensure that your hands and elbows are directly below your shoulders and your arms are perpendicular to the floor. Keep your feet together
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Take care not to let your back sag. Keep your back straight and your hips above your knees.
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Bend your elbows and lower your body until your forearms are parallel to the floor. Pause for one second, then push yourself back up. Don’t lock your elbows at the top of the pushup.
Repeat the exercise in sets, resting briefly in between. You can put your hands closer together or further apart to increase and decrease the difficulty .
DIPS
Dips are a push-type exercise which work on your chest, shoulders, and arms at the same time.
It is done as follows:
- For this exercise you will need access to parallel bars if you do this at home then you can use two chairs . To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
- While breathing in, lower yourself slowly with your body leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
- Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
- Repeat the movement for the prescribed amount of repetitions
Precaution
If you are doing this for the first time , have somebody to help you be lifting your legs.
BY KAPA187
Gud stuff! Keep it coming LT. Exercise should definitely be promoted.
defiantly good stuff lt….also use water bottles for weights another really great exercise but harder”cause your pulling ur own weight” is the chin up/pull up which you can do at home or a jungle gym
haha “busting out of the T – what?” Nice typo
Funny their word sensors didn’t spot that shit !! LOL
I GO TO GYM AND THIS IS DEFINATELY ADDING MORE VALUE TO MY DAILY GYM SCHEDULE. KIP KIP IT UUUUUP BA LT
ps: start with chin up then move to pull up it’ll take some time to build up your upper body strength to get to pull ups bt it worth it
Good staff. I am getting ready for summer to show my nice chest and 6pack at the beach. I hope i dont get raped lol
good stuff i started yesterday for push up tho my body is now in pain.no pain no gain
Keep it up
But seriously, exercise is not just about the vanity – with the goal to look good. Exercise also boosts one’s mental capacity and people who exercise frequently often surprise themselves to find how well they suddenly perform intellectually and how self-confidently they argue their points across. When you don’t exercise you whine like a little dog; when you exercise you bark like a self-confident Alsatian Dog. BullDogs also can bark quite loudly, but they bark fiercely out of fear or jealousy and lack of self-confidence due to their ugliness, they don’t bark confidently. Ba PF you need to exercise for you to be able to campaign self-confidently. So far PF has been whining and complaining throughout – you are handing to MMD the easiest election win since 1991!! Go and exercise, PF!!!
Thanks for the work out tips, LT. Now there is no excuse for those who say they have no time to visit the gym because Pushups and Dips can be also be done at home. ;)
I like this column and I hope you also bring something on BMI (Body Mass Index). It took me a while to know that there is a measure of a healthy weight for your height. BMI can also be used to indicate whether you’re at risk of the serious health problems that are linked to being overweight, such as diabetes, heart disease etc.
#9 Kunta-Kinte you started out well, had me chuckling and then you spoiled it all by bringing in party politics. Hey mate, can’t we see eye to eye on some issues?
Great article man!keep ’em coming. Some of us need to get in shape for summer like ka’doyo said
Good stuff indeed.Kip it up,will try dat at home.
A healthy mind is a healthy body,exercise-keep fit-stay healthy and live longer. Job weldone LT