Barbell Movements For Your Chest
When a bodybuilder starts training he is usually dreaming of building a massive chest. Chest size and bench pressing are one of the hallmarks of bodybuilding. There are many exercises that build up the chest but the basics of barbell workouts will give you the best results.
The bench press is the number one exercise to build chest muscles. Need proof? Take a look at professional bench pressers. To avoid injury the best way to perform the bench press is to arch your back. Keep your upper back solidly on the bench and your feet planted on the floor.
Have a spotter to help you with heavy weights for safety. Grasp the bar tight and bring the bar down to your pecs than press back up. Keep your arms at about a 45 degree position. You can use your legs to push as well but concentrate on the strength to lift up with your chest.
Use your bench press as your first workout for your chest. Use a heavy weight that will exhaust your muscle after three or four repetitions. After this you can do a down set with lighter weights and more repetitions.
The incline bench press is also a good exercise for building chest mass. The majority of stress in this exercise is directly on the pecs and upper chest. This can develop a dense thick chest.
To perform an incline bench press set the bench at about 30 degrees. Lower the weight directly down to your clavicles. If this is, your first exercise for your chest do 4-6 reps with a heavy weight and 8-10 with a lighter weight. If this exercise is not your first chest, exercises do 8 to 10 reps for a couple of sets with a lighter weight.
The floor press is another great exercise for your chest. It is a bench press while you lay on the floor. Lower the bar and pause when your triceps touch the floor, pause for a second, than push it back up. Using a wider grip will help hit the chest muscles.
Some people discover they can use more weight with the floor press. This could be due to an improper technique. Use the floor press with more weight to stress the chest. Follow the sets and reps of the other two workouts. With these workouts, you are on your way to sculpting a massive chest.
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