Exercise Routine: Chest

     Hey Guys!

     This week I have everyone's favorite routine -- chest. Everyone wants a big chest, and this routine aims to help you all build size and definition.

     Before we begin, I want to address the difference between flat, incline, and decline bench exercises. Flat bench exercises target the middle of your chest. Incline bench targets the upper portion. Decline works the lower portion. You must practice each version to build a fully developed chest.


     Bench Press:  This is the best mass builder for chest. It also targets the triceps and anterior deltoids.

1. Lay down on a flat bench. Grab the barbell wider than shoulder grip and remove it from the rack.
2. Slowly lower the bar down until it touches your chest, in line with your nipples, but do not let it rest there. Your elbows should be bent to form 90 degree angles.

But notice the 90 degree bend in my arms when I lower the barbell

Notice that my grip is significantly wider than shoulder width

    


Dumbbell Chest Presses: Although the bench press is a great exercise, using dumbbells grants you greater range-of-motion, which allows you to fully develop your chest. The only downside is that you will have to use less weight; however, this is still a great mass-builder. Work up to 4 sets for both incline and decline.

1. Begin with the dumbbells over your chest, in line with your nipples, with arms bent forming 90 degree angles.
2. Bring the weight up and squeeze your chest together. The dumbbells should be close to touching.
3. Slowly lower the weight back to the starting position.

Incline Chest Press Starting Position

Incline Chest Press Ending Positon

      












Dumbbell Flys: This is an excellent exercise for isolating your chest and creating width and definition. Never use heavy weights during this exercise. I would recommend performing sets of 10-12 repetitions. People with shoulder pain may not be able to perform this exercise.

1. Lie down on the bench with your arms held high over your head, chest squeezed together, and arms slightly bent.
2. Bring your arms down to the side in a hugging motion until you feel the stretch in your chest.
3. Bring your arms back to the starting position in the same hugging motion.

     To really feel this exercise, focus on squeezing your chest on the way up.

Dumbbell Fly Positive Movement

Dumbbell Fly Negative Movement

     












Dumbbell Pullovers: This exercise works the inner portion of the chest and the serratus (the small finger like muscles underneath the chest. It also stretches out the rib cage.

1. Begin by lying on a flat bench with only your upper back. Your neck and legs should hang off the bench. Hold the dumbbell over your chest by pressing your hands against the upper plate of the dumbbell. Keep your elbows bent.
2. Slowly bring the dumbbell behind your head as far as your range-of-motion allows.
3. Bring the dumbbell back over your chest. Make sure to squeeze your chest and hold that position for 1-2 seconds.

Pullover Positive Movement

Pullover Negative Movement

    









   

     This exercise also targets the latissimus dorsi and triceps as well. Do not use heavy weight.

     For beginners, I recommend starting with only the bench press. Focus on increasing your overall strength with this exercise. As you progress, add flys and incline presses. Finally, add decline presses and pullovers to your routine.

     So that is it for this routine. Next week we will have our final and best exercise routine. Be sure to check it out, and be sure to check back during the week for more exercise and diet advice.

     Get Stronger!
          -Nas