Everyone who is looking to build their muscles and achieve a great look is wondering what the best exercise is to increase the size of the chest. When you take a look at all of the exercises that people are using in the local gym, you will notice that most of them are using the bench press. There is a very good reason for this. The bench press is a great way to work out the muscles of the chest and gain an increase in size. There are some other exercises that you can use to increase the muscles in this area as well.
Some of the other exercises that you can use for your chest muscles are:
Flyes With A Flat Bench
Flat Bench Flyes
Flyes At An Incline
Cable Crossovers
Dips
The two exercises that should be focused on first are the bench press and dips. This is because they are very all encompassing exercises. For those who are looking for a great workout and gain an increase in their size and muscle, these are the exercises that will do that for them.
What’s the best way to perform the bench press?
1. Lie back on the bench and keep the bar above your line of sight.
2. If you’re lifting heavy, get a spotter to help you grab the bar at arms length, and settle it above your chest (in line with your nipples is best)
3. As you lower the bar slowly, keep breathing in.
4. Breath out as you are pushing the weight away from you.
5. Keep going until your muscles fail.
The bench press works on the shoulders as well as the chest. You will feel the workout in your triceps and the lats at the same time. You should make sure that you warm up the muscles with some low weight first. If you do some warm ups first, you will feel the benefits in your muscles if you take the time to do this.
Say your max weight is about 220lbs (totally random figure used for example only!) You’d start with a warmup of about 90lbs and do 15 reps, then 140lbs for 8 reps, then 170lbs for 4 reps, then 200lbs for 1 rep. This ensures you’re not only warm, but ready to handle the weight without wearing out the area. You’re “primed” for doing the real work where you work the muscle to total failure. This is where you’ll achieve maximum muscle growth potential. Go 100%!
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Tags: weight training, building muscle, martial arts, bodybuilding
