Chest weight lifting workouts,weight loss workouts pdf,diet and exercise plans for weight loss,cardio and weight training workout plan - PDF Books

admin | Weight Loss Fitness Program | 15.04.2013
Chest exercises are probably the most commonly performed exercises when it comes to weight lifting.
This is because the chest is considered by most lifters to be the most impressive set of muscles in the body. Your chest should be arched upwards as much as possible while your back remains flat on the bench.
It will take a little practice to maintain your arched chest throughout the entire movement, but after a little practice, you will be bench pressing with this form without even thinking about it. You will continue to lower the weight to your chest (nipple level is ideal) and raise the bar so that your arms nearly lock out and repeat until you reach your target number of reps.

Make sure to breathe while performing this exercise but make sure that you maintain the arched chest position while bringing the bar to your chest and pushing it away from your chest.
Using an exercise bench inclined at a 45 degree angle, you will perform the inclined bench press just as described for the flat bench press above except you will lower the weight to your upper chest (about 2 inches below the neck is ideal).
While performing this exercise, it is important that you maintain the focus on your chest and that you only rely on your wrists and forearms for stabilizing the movement as much as possible.
When your hands meet in front of your chest, you should feel your chest muscles tightened and will hold this position for a split second before slowly releasing the weight back to its starting position. These 3 lifts are sufficient to fully exhaust your entire chest and are the only chest exercises necessary for full chest development.

There are certainly many other chest exercises that I have used over the years that could be considered, but the average bodybuilder doesn't have several hours per day to devote to weight training (I know I sure don't). It is for this reason that I have narrowed the chest exercises down to the most effective 3 lifts that will stimulate every muscle in the chest from every angle. These are the only 3 chest exercises that I implement as part of my personal weight training routine and they are enough to provide fast muscle gains in both novice and advanced bodybuilders when combined with my muscle confusion techniques.

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