Gym Chest Workout
Using a pair of dumbbells lie in a supine position on the bench and bring the dumbbells above your chest with your palms facing one another. While bodyweight exercises are a handy easy way to work your muscles with minimal fuss adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level.
Though the chest is made up of one single mass of muscle it should be trained like it was broken into 3 parts.
Gym chest workout. Lift using the parallel bars floor or bench. Flat bench dumbbell press. Starting with of course chest on monday.
So youll complete a set and then stretch for 30 seconds then do another set and flex for 30 seconds. This next chest workout can be done at home or in the gym and all you need is a pair of dumbbells. With a slight bend in your elbows lower the dumbbells to your sides until you feel a full chest stretch.
In this series we will give you a routine for each weekday. For the stretch rest your forearms against a doorframe or use the beams of a power rack and lean forward. After the stretchflex you can rest up to 45 seconds.
Press the weights straight over your chest then keeping a slight bend in your elbows spread your arms open as if you were going for a big bear hug. The 9 keys to an effective chest workout. Here are 12 of the best chest exercises to do just that.
Press using the flat or incline bench dumbbells or bar or seated machine chest press. 10 best chest exercises for building muscle 1. Set an adjustable bench to a 30 0 45 0 angle and lie back on it with a dumbbell in each hand.
This is the beginning of a whole new series for intermediate bodybuilders. Chest workout at home with dumbbells. Pull using the cable fly bench dumbbells or cable.
Turn your wrists so your palms face each other. The upper middle and lower portions of the chest are stimulated best from changing the angle in which you execute the exercise. Incline bench cable fly.
Seated machine chest press. Low incline barbell bench press. To make sure you work all the chest muscles include a mix of motions in your chest workout routine.
Here are the 9 that are most important train your chest 2 3 times per week all research looking at training frequency shows that a higher frequency 2 3 times per week is more effective than a lower frequency once per week and real world experience confirms it. To flex tense your pecs isometrically. Chest flyes are a perfect way to do that.
Choose two or three to work into your routine and for best results rotate in new movements every 3 or 4 weeks.