Bodybuilding Workouts For The Chest And Legs

ByChristiniana Morgan

Most people are usually very confused as to which type of bodybuilding workouts they should embark on. Before you embark on any bodybuilding workouts, you should see a fitness instructor. They can give you advice on what type of routine to follow, the suitable exercises for your body type, etc. There are different types of bodybuilding workouts depending on the part of the body that you intend to build. There are also different types of bodybuilding exercises for beginners. This is because they have to develop their muscles first before embarking on the tougher ones.

Bodybuilding Workouts For The Chest

The chest belongs to the biggest muscle group in the body. It is also the eye-catching part of a bodybuilder. To equally and easily exercise all parts of the chest, we are going to divide the chest into three parts; the upper, middle and lower chest.

1. Upper Chest: The best exercises for developing the upper chest are the dumbbell press and the incline dumbbell flies exercise. Four sets each comprising 10 repetitions should be performed.

2. Middle Chest: To build the middle chest, you can do either the Bench-Press with Pec-Dec or you perform the Bench Press along with Chest flies. You should note that Chest flies exercises are more difficult than the Pec-Dec exercises. This is because Chest flies require a lot of energy to balance the dumb bells. For the 2 exercises, you have to perform 4 sets each with 10 repetitions per set.

3. Lower Chest: If you are able to perform the upper and middle chest exercises properly, you can then proceed to do the lower chest exercises. To build the lower chest, you will need to do the Declined Bench Press and Declined Bench flies. The weight of the dumbbells used for the lower chest exercises is usually less heavy than that of the normal Bench Press.

Bodybuilding Workouts For The Legs

To exercise the legs, you have to first carry out warm-up exercises like stretches and free-squats. There are three muscles in the legs that can be built - the quadriceps, hamstrings and the triceps.

1. Quadriceps: For this, you begin with performing lunges along with dumbbells. This consists of 4 sets of lunges each with 10 repetitions. After which you do the Leg Raises or the Smith Machine Squats. This is also done in 4 sets with 10 repetitions each.

2. Hamstrings: The hamstring is located at the posterior part of the leg. Performing Leg curls on the machine is the most suitable exercise to tone up the hamstrings. It also consists of 4 sets with 10 repetitions.

3. Calves: The main exercise for the calf is the Calf Raises done on a stand or hack. As in the case of the others, this should also be done in the 4 sets with 10 repetitions format.

These exercises are the most suitable exercises for developing the chest and legs. There are other exercises for building the abs, the arms and other body parts. if you are a beginner, you are advised to carry out your exercises under the watching eye of an instructor. When you have enough experience, you can work out on your own.

Here is the final step you must learn about bodybuilding workouts it has been tested & proven by lots of people so quickly visit: http://www.strictlybodybuilding.net/ a website that has all the information & resources you need so you can have that body shape you have always desired within days.

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Health and Fitness: Build-Muscle
Christiniana Morgan

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesHow To Pick Out A Great Bodybuilding Workout RoutinesGym Workout Bodybuilding TipsIs My Bodybuilder Workout Long Enough?Bodybuilding Workouts & Tips to Increase Your Bench Press and Build Muscles FastBodybuilding Workouts - The 3 Keys To Building Muscle FastBest Bodybuilding Workout - How to Build Muscle FastBodybuilding Workout For Optimum ResultsBodybuilding Workout Secrets - Build Mass With A Natural ChampionBodybuilding Workout For a Great Looking BodyThe Ultimate Bodybuilding Workout ProgramRecent ArticlesHaving a Six Pack The Easy WayHow To Progress In Muscle Building With The Rest Pause Technique2 Days A Week Workout Program4 Helpful Tips To Get Six Pack AbsAre Weightlifting Straps For Babies?1, 3 Dimethylamylamine: The Supplement For Intelligence, Weight Reduction, and Body BuildingHow To Have Fun With CardioHealthy Supplements To Improve Your Dumbbell ExercisesSure Healthy Supplements For Resistance TrainingTop Exercises For Massive Legs!Submitted On February 27, 2012. Viewed 5 times. Word count: 533.

MLA Style Citation:
Morgan, Christiniana".".27 Feb. 2012EzineArticles.com.28 Feb. 2012 .APA Style Citation:
Morgan, C. (2012, February 27). . Retrieved February 28, 2012, from http://ezinearticles.com/?Bodybuilding-­Workouts-­For-­The-­Chest-­And-­Legs&id=6907035Chicago Style Citation:
Morgan, Christiniana "." EzineArticles.com. http://ezinearticles.com/?Bodybuilding-­Workouts-­For-­The-­Chest-­And-­Legs&id=6907035EzineArticles.com© 2012 EzineArticles.com
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Work Out for a Dent in the Chest

ByColt H Sliva

Pectus Evactum is a fairly common deformation of the sternum. I know this because I personally have it. I never really knew I was different until I was 8 years old and people started commenting that I had a caved-in chest or my body was oddly curved. The worst one was

"Can you eat cereal out of your chest"

No, sorry, I have not tried to eat cereal out of my chest. This lead to a semi self-conscious childhood and a terrible learning curve when it came to swimming.

So without further ado, a workout to work the pecs and surrounding muscles and fill in the dent.

DipsFrom a parallel bar, lower yourself down until the arms are bent at a 90 degree angle, then press back up. This is one repetition.Complete 10 sets of as many reps as possible until failure.If full reps can't be completed, do assisted dips.PushupsFrom a plank position, slowly lower the body until the chest gently touches the ground. Take a one second pause, then push back up to plank position.Again, complete 10 sets of as many reps as possible until failure.If full reps can't be completed, do pushups from the knees or leaning against the wall.

Pullups

Hanging from a bar, raise yourself up until the chin is well above the bar. Lower back down and repeat. (Try not to kick or "kip" up. Good form makes champions!)Complete 10 sets of as many reps as possible until failure.If full reps can't be completed, do assisted pullups

As you can see its not overly complicated...but it is hard Its derived from a German Hypertrophy program that has been proven to work. This means its going to build muscles quickly. And as a bonus, the bodyweight exercises are compound which mean they work several muscle groups equally.

This program is effective if you're an intermediate athlete or a newbie. Especially if you're starting out, the gains should be significant. Even if you're doing modified and can't complete the sets, progress is being made.

The goal is that by the last set, only one rep can be completed because the exercise has become so hard. This training through to failure is a proven method. The original spartans trained in this manner, along with longbowmen of Henry VIII, all the way up to the great strong men of the 20th century.

Train on my friends and fill that dent.

Please remember, feed the muscle. A major part of working out is diet. Some say diet is 70% of the workout. If you would like to know more on this subject, read my blog.

My blog - http://bodyweightlad.blogspot.com/

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Health and Fitness: Build-Muscle
Colt H Sliva

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchRecent ArticlesDoes Protein Burn Fat? Read the Definitive Fat Burning and Muscle Building Guide HereFitness System for Weight Loss and Muscle GainBuild Muscle Fast - 7 Simple Tips for MenBuild Muscle and Improve Your Shape With These Great Ideas!5 Tips to Gaining Good Weight and Muscle for Men5 Must Know Tips to Build Muscle and Get in Shape!What You Need to Know Regarding Belly Fat Exercises!Achieving Maximum Muscle Mass Through Dieting And Intense WorkoutEffective Bodybuilding Workout Tips For Massive Arms3 Top Exercises for Bodyweight WorkoutSubmitted On February 06, 2012. Viewed 24 times. Word count: 445.

MLA Style Citation:
Sliva, Colt H.".".6 Feb. 2012EzineArticles.com.14 Feb. 2012 .APA Style Citation:
Sliva, C. H. (2012, February 6). . Retrieved February 14, 2012, from http://ezinearticles.com/?Work-­Out-­for-­a-­Dent-­in-­the-­Chest&id=6864849Chicago Style Citation:
Sliva, Colt H. "." EzineArticles.com. http://ezinearticles.com/?Work-­Out-­for-­a-­Dent-­in-­the-­Chest&id=6864849EzineArticles.com© 2012 EzineArticles.com
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Top 5 Chest Exercises

Written by Lynn Glenn  

With all the chest exercises out there and with new ones added, seems like daily, it can be confusing which ones work the chest muscles best. Some new chest exercises are trendy to get attention or to sell new products, but most work your chest to a lesser agree. The question is then asked what are the best chest exercises? Most agree that the top five chest exercises that are listed below are the top chest exercises for the developing a great chest.

Although these chest exercises have been around for many years, they still are proven to be most effective chest exercises according to most health and fitness professionals. If you incorporate the suggested top chest exercises: incline press, flat press, flies and dips you will hit all your chest muscles from various angles and as a result you will see great results.

Top 5 Most Effective Chest Exercises

Although the following chest exercises are in some order of importance, they all are equally beneficial for developing a picture perfect chest. None of the top 5 movements should be avoided if at all possible. By incorporating these you will target all parts of the chest including: the Pectoralis Minor, Pectorlis Major (Clavicular, Sternal),  while incorporating secondary muscles of the triceps and deltoids.

Barbell Incline Bench Press  

Barbell Incline Bench Press is listed as number 1 because it is simply the best exercise for hitting the Chest's Pectoralis Major, Clavicular. Barbell Incline Bench Press works the Deltoid, Anterior and Triceps Brachii as Synergist and with Stabilizers Biceps Brachii, Short Head.

Follow this procedure for performing Barbell Incline Bench Press correctly.

Lie on an incline bench and grip barbell slightly wider than shoulder width. Keep feet flat on floor, butt and shoulders planted firmly on the bench and un-rack the weight.With arms straight over your chest lower the bar to your upper chest, while inhaling, pause briefly. Drive the weight back up, while exhaling, to the starting position.Continue until the desired number of repetitions has been met.

Tips: Make sure that the bench is angled at no more than 30 degrees. Avoid bouncing and jerking the weight, instead use a smooth and controlled motion. Avoid locking elbows at top of movement.

Barbell Bench Press

Barbell Bench Press (Bench Press) is the most recognizable and most use chest exercise. The Bench Press seems to gauge your strength in many eyes. How many times have you heard the question asked "how much can you press". There is very little relevancy in that question unless you're competing as a power lifter. Barbell Bench Press is by far the best exercise for targeting the Pectoralis Major, Sternal. Barbell Bench Press uses the Petoralis Major Clavicular, Deltoid Anterior and Triceps Brachii as synergist with stabilizer Biceps Brachii, Short Head.

The following is the correct procedure for completing Barbell Bench Press:

Lie on a flat bench and grip barbell slightly wider than shoulder width. Keep feet flat on floor, butt and shoulders planted firmly on the bench and un-rack the weight.
With arms straight over your chest lower the bar to your upper chest, while inhaling, pause briefly.Drive the weight back up, while exhaling, to the starting position. Continue until the desired number of repetitions has been met. 

Tips: Come to a complete stop after the barbell touches your chest. Avoid bouncing and jerking the weight up using momentum, instead use a smooth and controlled motion. Avoid locking elbows at top of movement. 

Flat/Incline Dumbbell Press (Dumbbell Bench Press)

The Dumbbell Bench Press is similar to the Barbell Bench Press but with arms working independently of one another and not lock together as with the barbell. For some the Dumbbell press is easier on the shoulders because the arms moving independently of one another. Another difference with Dumbbell Press it will allow a deeper stretch at bottom by allowing the weight to drop deeper and pushing the barbells closer together at the top with a slight arch movement. Remember when performing the following Dumbbell Press exercise always maintain control of the dumbbells at all times.

The following is the correct procedure for performing the dumbbell press:

Sit down on bench with dumbbells resting on lower thigh, then kick weights to shoulders and lie back. An option to kicking weights up to shoulders is to have someone hand you the weights when you're in the lying position.Lift weights overhead to starting position as you would a barbell. With feet planted firmly on floor for stability lower the dumbbells from arms length to as low as possible on you outer chest.Pause briefly, push up and return to starting position with a slight arch motion.
Squeeze, then repeat.

Tip: You can vary the distance between your sides and elbows to take pressure off the shoulders.

Flat/Incline Dumbbell Fly

The Dumbbell Fly is an isolation exercise for the Pectoralis Major, Sternal. When the Dumbbell Fly is performed correctly, your  Pecs will be doing almost all the work. Both Flat and Incline Flies are performed the same way with hitting the chest at slightly different angles.  For optimal results you should alternate between the flat and incline flies.

Lie on bench with dumbbells at arm's length with a slight bend in elbows (internally rotate shoulders so elbows to the sides). With palms facing in, slowly lower the dumbbells out to the sides while inhaling until you feel a comfortable stretch.
Bring the dumbbells back up together while exhaling as if you were hugging a barrel.
Repeat.

Tip: Be sure not to bend your arms too much. If you bend your arms to a 90 degree angle to complete the rep, the weight is too heavy.

Dips

Chest Dips is similar to the triceps version. Chest Dips closely resemble what you would be trying to accomplish with the decline press when trying to work the phantom 'lower Pecs'.  With using a wide dip bar you will target the Pectoralis Major, Sternal more than just the Triceps Brachii. Chest dips is a great finishing exercise that also strengthens the triceps for chest pressing exercises. To work the chest and not so much the triceps, lean slightly forward. As you increase in strength you can add a weight belt and some plates, hold a dumbbell between your feet or use other weighted dip equipment.

Perform Dips as Follows:

Start with your arms almost fully extended with shoulders above hands.Lean slightly forward to keep tension more so on the Pecs than the triceps.
Lower body by bending arms allowing elbows to flare out to sides.
When stretch is felt in the chest, pause and squeeze your Pecs then push body up to starting position.Repeat reps to failure.

Tips: To work the chest and not so much the triceps, lean slightly forward. Never lock your elbows. Bending your legs and crossing your feet will shift the center of gravity to aid in leaning forward, allowing more of the chest muscle to be involve. If you have shoulder problems, consider skipping this exercise.

Honorable Mention: Incline Smith Machine Press, Decline Barbell Fly, Pec Dec Fly, Cable Cross Over would be mention if doing top 10 chest exercises. 

Note: Decline Bench Press is left out of the list of the most effective chest exercises because the decline bench press is reported to work the lower chest, however, there is no lower chest muscles; therefore there is no need to perform an exercise like the decline bench press. However, if you are a big fan of this movement, feel free to work in the Decline Bench Press to change up your routine a bit. I will reiterate however, that there are better chest exercises to spend your time doing that will work your chest in a more complete fashion. If you love being upside, then my suggestion, is work in decline flies. At least with a fly movement you will use less triceps than you would doing the decline press.

Additional Training Articles 

For  more great bodybuilding and fitness articles check out this page. 

About the Author Lynn Glenn  

Lynn GlennLynn Glenn is a 61 year old natural athlete from southern California  who started training at the ripe young age of 48. After catching the "bodybuilding bug" Lynn Glenn became very interested is living a healthy lifestyle and started writing about hot topics in the areas of anti aging, health, fitness, bodybuilding, nutrition, personal training and disease prevention. Lynn's success in the gym serves as a tremendous inspiration for many "mature" weightlifters trying to look better, feel better and beat father time! To contact Lynn regarding personal training, or product endorsements, This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or visit his personal page at http://www.musclemagfitness.ning.com/

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