Exercises for a Bullet Proof Chest
- Date: 2007-03-01 - Word Count: 339
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A big chest, like a wide back is a symbol of absolute power. A strong chest will allow you to increase performance in a variety of sports, look great at the beach and give you a sense of confidence. Here we will focus on a variety of exercises that will help you build a shapely chest to be proud of.
- Bench Press
The classic chest building exercise. Lie on a flat bench, and grab the barbell with a shoulder width grip. Lift the barbell off the supports and lower it until it almost touches your chest. Pause for 2 seconds and then power it back up to the starting position. It is useful to use a spotter whilst performing this exercise for safety reasons.
- Incline Bench Press
This exercise targets the upper chest, that is great for overall symmetry. If you want to build a strong chest without looking like a huge bodybuilder, this is an exercise you should spend time on. Set an incline bench to 45 degrees and grab a barbell with a shoulder width grip. Bring the bar down across the top of your chest, pause and then raise it back up to the starting position, fully extending your arms.
- Incline Bench Dumbbell Flys
Set an incline bench to 45 degrees and lie back on it with your back straight. Grab a pair of dumbbells and bring the weights directly overhead, palms facing each other. Slowly lower them out to your sides, keeping a slight flex in your arms. You should feel a slight stretch across your chest. Pause and then power the weights back to the starting position. Allow your arms to follow a natural arc back to the top.
- Pressups
An almost forgotten move that is a classic chest builder. Get into the classic pressup position. Keeping your body straight and your abs tight, lower your chest until it almost touches the floor, pause for 2 seconds and then push yourself up again. Alternate between wide arm, close arm and regular arm pressups for the best results.
Fitness Guru
- Bench Press
The classic chest building exercise. Lie on a flat bench, and grab the barbell with a shoulder width grip. Lift the barbell off the supports and lower it until it almost touches your chest. Pause for 2 seconds and then power it back up to the starting position. It is useful to use a spotter whilst performing this exercise for safety reasons.
- Incline Bench Press
This exercise targets the upper chest, that is great for overall symmetry. If you want to build a strong chest without looking like a huge bodybuilder, this is an exercise you should spend time on. Set an incline bench to 45 degrees and grab a barbell with a shoulder width grip. Bring the bar down across the top of your chest, pause and then raise it back up to the starting position, fully extending your arms.
- Incline Bench Dumbbell Flys
Set an incline bench to 45 degrees and lie back on it with your back straight. Grab a pair of dumbbells and bring the weights directly overhead, palms facing each other. Slowly lower them out to your sides, keeping a slight flex in your arms. You should feel a slight stretch across your chest. Pause and then power the weights back to the starting position. Allow your arms to follow a natural arc back to the top.
- Pressups
An almost forgotten move that is a classic chest builder. Get into the classic pressup position. Keeping your body straight and your abs tight, lower your chest until it almost touches the floor, pause for 2 seconds and then push yourself up again. Alternate between wide arm, close arm and regular arm pressups for the best results.
Fitness Guru
Related Tags: pecs, chest, bench press, big chest, pressups
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