Part of the
You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: September 6, 2004
Nothing
will give you the looks like the chest of a champion. The kind of chest that
makes you proud to take your shirt off. This article will give you the
exercises you need to build your chest.
In this article we discuss how you can increase the strength and size of your
chest muscles the pectoralis major and pectoralis minor. When working the
chest, you also work the triceps and the
anterior deltoids The exercises found below have been proven to
increase chest size and will give you that bigger, stronger chest. These chest
workouts will help the weightlifter and the bodybuilder.
I encourage you to try different ways to build the chest muscles. I show below
the dumbbell fly (flye). But you can do this exercise on a flat bench an
inclined bench or a declined bench. I recommend you use all three throughout a
solid exercise routine covering 2 to 3 weeks. The same thing with the bench
press. Use a wide range of inclined and declined benches to build all the
muscle fiber in your chest muscles. Switch off with a barbell and dumbbells on
the bench press for high impact workouts.
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine.
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Chest Exercise - Dumbbell Fly
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Lay down on weight bench.
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Put one dumbbell in each hand
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Hold dumbbells together above your chest with knuckles facing each other.
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Slowly extend arms toward floor, keeping them slightly bent
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Bring them back up to the starting position.
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Repeat 6 to 12 times.
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For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Chest Exercise - Bench Press with Barbell
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Lay down on weight bench
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Hold barbell with hands shoulder length apart.
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Push barbell off of chest till your arms are fully extended.
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Lower slowly to your chest.
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Repeat 6 to 12 times.
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For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Chest Exercise - Decline Bench Press with Dumbbells
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Lay down on weight bench
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Hold barbell with hands shoulder length apart.
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Push barbell off of chest till your arms are fully extended.
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Lower slowly to your chest.
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Repeat 6 to 12 times.
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For conditioning and good health do 2 sets
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BodyBuilders do 3 to 5 sets
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Remember to start slow with small
weights, just because you lifted 200 pounds as a 20 year old doesn't mean you
have to begin at that weight. Try 10 pounds or 20 pounds and work up from
there. If you haven't weightlifted in a long time or have never
weightlifted, then start small. I can't stress that enough. These exercises can
be very dangerous if not done correctly or with the proper weight.
So that's my article on the chest muscles. Whether you are looking for
bodybuilder size or you are weightlifting for strength and flexibility these
chest workouts are proven winners and will help you achieve your weightlifting
goals for that massive chest you desire. Remember when you are working
the chest, you are building the pectoralis major and pectoralis minor muscles.
The exercises above will enhance your weight training routine and provide you
with a bigger, stronger chest.
I want to encourage you to have fun in your quest for a better, stronger, more
fit body and chest. Sometimes, you will have to take a day off. Listen
to your body, after a long weekend doing yard work and playing with family and
friends and your body is screaming for a rest, take a day off from your
weightlifting routine and relax and let your body recover. Always think long
term in your exercising goals.
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