So What's the best exercise to build up your chest muscles fast? I'm glad you asked! Go to your local gym and you'll see blokes working out the Bench Press almost to exclusion of every other exercise for their upper body. There's good reason for this. The bench press is one of the best weight lifting exercises for your upper body and especially for your chest. It's not the only one however.
Some of the other exercises that you can use for your chest muscles are:
The Incline Bench Press
Flat Bench Flyes
Flyes At An Incline
Cable Crossovers
Dips
I tend to think that most times the chest workout should start with focus on either the bench, or dips. The reason being that they are great comprehensive exercises, and if you're looking to gain mainly size and strength, there's no need to do focus exercises for any particular body part. And plus, why workout harder or longer than you need to!
What's the best way to perform the bench press?
1. Lie on the bench with the bar above your line of site
2. You should always use a spotter if you are going to be lifting heavy weight.
3. As you lower the bar slowly, keep breathing in.
4. Breath out as you push that weight as hard as you can toward the sky!
5. Repeat until muscular failure
This exercise is great for working out the total chest and shoulder area. You'll feel it in your triceps (especially if you use a narrow grip) and in your lats too. Take care to do a good workout using lower weights to warm up the area before lifting. You'll be able to tell the difference in your workout if you "prime" the muscles using a warmup that builds to the desired weight like this.
Here is a good example, if you lift two hundred and twenty pounds, the first warm up should be ninety pounds for fifteen repetitions. Then gradually increase to one hundred and forty for eight repetitions, one hundred and seventy pounds for four repetitions and then two hundred pounds for one repetition. This cycle of warm ups should prepare your muscles for the workout that you will give them on the bench press. You will be working the muscles till exhaustion so warming them up is very important first. - 16887
Some of the other exercises that you can use for your chest muscles are:
The Incline Bench Press
Flat Bench Flyes
Flyes At An Incline
Cable Crossovers
Dips
I tend to think that most times the chest workout should start with focus on either the bench, or dips. The reason being that they are great comprehensive exercises, and if you're looking to gain mainly size and strength, there's no need to do focus exercises for any particular body part. And plus, why workout harder or longer than you need to!
What's the best way to perform the bench press?
1. Lie on the bench with the bar above your line of site
2. You should always use a spotter if you are going to be lifting heavy weight.
3. As you lower the bar slowly, keep breathing in.
4. Breath out as you push that weight as hard as you can toward the sky!
5. Repeat until muscular failure
This exercise is great for working out the total chest and shoulder area. You'll feel it in your triceps (especially if you use a narrow grip) and in your lats too. Take care to do a good workout using lower weights to warm up the area before lifting. You'll be able to tell the difference in your workout if you "prime" the muscles using a warmup that builds to the desired weight like this.
Here is a good example, if you lift two hundred and twenty pounds, the first warm up should be ninety pounds for fifteen repetitions. Then gradually increase to one hundred and forty for eight repetitions, one hundred and seventy pounds for four repetitions and then two hundred pounds for one repetition. This cycle of warm ups should prepare your muscles for the workout that you will give them on the bench press. You will be working the muscles till exhaustion so warming them up is very important first. - 16887
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