This exercise program is tailored specifically for people who are new to lifting and are unsure on how to get a big, chiselled chest. I will go through the specific exercises needed to cover all the parts of the pectorals and I will explain how many sets and reps you should be doing, as a beginner. Note that for each rep you should be doing 70 - 80% of your RM (Repetition Maximum). What this means is that if your maximum for one repetition is 100lbs then you will do 70 - 80lbs for the given rep and set range. Please follow the exercises in order that I place them.
Barbell Bench Press
You're going to start with the tried and true, Barbell Bench Press. This exercise will target the chest directly, and it will target the triceps and deltoids indirectly. First, grab the bar at medium grip. Take it off the rack and place it straight over your chest. Begin bringing the bar down all the way, until it touches the middle of your chest. After it touches your chest, breathe out and push the bar back up. To maximize the effect of each repetition, squeeze the chest at the top of the movement, when it is in the contracted position. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.
Incline Barbell Bench Press
After the Barbell Bench Press, move to the Incline Barbell Bench Press. The Incline Press will target more of the upper portion of the chest as opposed to the plain Press, which targets more the middle of the chest. As the Barbell Press, the Incline Press will target the triceps and deltoids indirectly as well. The actual movement will begin just like the Barbell Press. Grab the bar at medium grip and take it off the rack. When the bar is straight over your chest begin bringing the bar down. Once it touches your chest, bring the bar upwards and squeeze the chest once again at the very top. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.
Decline Barbell Bench Press
Once finished with hitting the upper chest, it's time to hit the bottom portion. To do that, we will go with Decline Barbell Bench Press. Much like Incline Barbell Bench Press and Barbell Bench Press, this exercise will target the triceps and deltoids indirectly; however, it will target the bottom portion of the chest directly. Since the exercise is so closely related to the previous two exercises, you will also begin with a medium grip on the bar. Once you have a solid grip, bring the bar off the rack and hold it over your chest. Bring the bar down to about your nipple area and touch the chest. When you have completed the movement down, begin to push up all the way to the top. Don't forget to squeeze the chest for extra contraction at the very top of the movement. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.
Dumbbell Flys
The flys are essential in stretching the chest out and targeting the very outer edges of the pectorals. After blasting the chest with all the presses it's relieving to use some lighter weights and really stretch the chest out. The flys are also great for developing a well rounded chest. For this exercise, you will grab two light dumbbells and lie on the bench. Lower the dumbbells slowly to each side until the pectorals are stretched with the elbows being fixed in a bent position. When the full movement was completed, bring the dumbbells back together in a hugging motion until the dumbbells are almost touching. Think of it as hugging a tree. You will do 8 - 12 (preferably 12) repetitions and 3 sets at a weight that is 70 - 80% of your RM.
That's it for The Complete Chest Workout Beginner's Edition. The Expert Edition will be coming in a few weeks and will include a new way of blasting the chest for those who are familiar with weight lifting. It promises to absolutely destroy your chest so come back again, if you dare!
Remember that losing fat and gaining lean muscle can be a difficult task that requires meticulous work and dedication.Therefore, if you have any questions regarding your diet and exercise program please visit, http://www.toronto-personal-training.com. There you can find a wide variety of information to help you along your journey and you can also find my e-mail if you have any questions or require some guidance.
Article Source:http://EzineArticles.com/?expert=Nikola_Maric
Did you find this article helpful?00
Get Involved0 commentsSuggest a topicArticle ToolsPrint this articleE-mail to a friendEzinePublisherReport this articleCite this articleStay InformedGet notified by email when new articles are added to this category or written by this author.Subscribe to New Article Alerts: Health and Fitness: Build-Muscle
Nikola Maric
Build Muscle Article FeedFind More ArticlesSearchSimilar ArticlesBest Chest Workout Routine With DumbbellsKiller Chest Workout - Everything You Needed to Know2 Exercises For the Best Chest Workouts PossibleInner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec LookBuilding A Huge Chest - Pectoral DevelopmentBench Press 101: A Beginner's Routine to Building A Huge ChestBest Chest ExercisesBuilding Chest Muscles the Easy WayThe Secret To Building The Pectoral MusclesHow to Build Pectoral MusclesRecent Articles5 Weight Training Mistakes That Can Limit Your GainsBest Nutrition During 5x5 Workout RoutineHow to Build Muscle Fast: Quick Tips to Jumpstart Your Training Right on TrackThe Single Best Way to Get Ripped!Learn How to Eat to Gain Muscle While Shedding FatWeight Training Basics To Actually Build MuscleThe Use Of Bulbine Natalensis In Body BuildingDo You Have Trouble Building Muscle? Are You Unable to Increase Your Weight? Eat, Sleep, and Lift!Simple Secrets To Get Sexy Six Pack AbsBenefits Of Grip Strength and How To Improve ItSubmitted On January 29, 2012. Viewed 74 times. Word count: 729.MLA Style Citation:Maric, Nikola".".29 Jan. 2012EzineArticles.com.3 Feb. 2012
Maric, N. (2012, January 29). . Retrieved February 3, 2012, from http://ezinearticles.com/?The-Complete-Chest-Workout---Beginners-Edition&id=6848040Chicago Style Citation:
Maric, Nikola "." EzineArticles.com. http://ezinearticles.com/?The-Complete-Chest-Workout---Beginners-Edition&id=6848040
EzineArticles.com© 2012 EzineArticles.comAll Rights Reserved WorldwideAbout UsFAQContact UsMember BenefitsPrivacy PolicyShopSite MapBlogTrainingVideo ArchiveAdvertisingAffiliatesCartoonsAuthorsSubmit ArticlesMembers LoginPremium MembershipExpert AuthorsEndorsementsEditorial GuidelinesTerms of ServicePublishersFollow UsTerms Of ServiceEzines / Email AlertsManage SubscriptionsEzineArticles RSS
View the Original article
No comments:
Post a Comment