Chest Exercises

CHEST MUSCLE EXERCISES

So here we are going to exercise our chest muscles using free weights. There are many different chest exercises but here I am going to concentrate on three.

Bench press

The Bench Press can be done on a basic bench with Dumbells or if you have a Bench with a stand you can use a barbell.

Bear in mind if you use a barbell never use a weight that is to heavy for you to do 10 reps with as this can be very dangerous. It is always worth having some one present when you do this exercise with a barbell to assist you in case you have trouble getting the barbell back onto the stand.

You start this exercise by laying flat on the bench with the weight above your chest. Push the weight up whilst breathing outwards, then lower the weight back to the start position whilst breathing in. Repeat this ten times. Try not to lock the arms out when you push the weight upwards as this is not good for your elbow joint.

10 reps

Dumbell Flyes

You start this exercise by laying flat on the bench with the dumbells above your chest and your arms extended with your elbows slightly bent and your palms facing each other. Then lower your arms out the side until they are parallel to the floor whilst breathing in, then raise your arms back to the start position whilst breathing out.

10 reps

Incline Bench Press

To do this exercise you will need a bench that has an adjustable incline. you can set the incline to various degrees (30, 45 or higher) You start this exercise by laying back on the inclined bench with the weight at your chest then push your arms up whilst breathing out (remember not to lock your arms out). Then lower the weight back to the start position whilst breathing in.

10 reps

Just as a rough guide these chest exercises are great for your chest muscles but will all focus on slightly different parts of it. Flat press will hit the middle of the pecs. Flyes will hit the inner part of the pecs. Incline will hit the upper part of the pecs.

Below I have included a link to a video clip from videojug, sometimes its easier to see it being performed rather than just reading how to do it. This video shows you how to perform these exercises.

Build Muscle:How To Exercise Your Chest Using Free Weights

Join me for the next post coming soon which covers Back exercises.

Be Sociable, Share!

•