Chest Workout

There are many exercises that can work the chest muscles. You will need to begin a chest exercise regime and progressively increase the amount of exercises that you do bi-weekly. Never start an exercise workout at full force because you can cause injury to your muscles or other body areas. It is important that you let the muscle go through a full range of motion to prevent injury and to get the most out of your exercise. The bench pressing is the most used chest or pectoral muscle exercise in a chest workout. Below are some basic chest exercises.

1. Bench Press Exercise: The bench press exercise requires a weight bench, bar bells, and dumbbells. You will need to position yourself with your back flat on the bench. Keep your feet spread farther apart than your shoulder width. This is required for balance. Grip the bar bell with your hands adjusting the amount of space between your hands. Lift the bar straight up into the air above you then lower it down in a controlled motion till the bar touches your pectoral muscles. Then raise the bar back up until it is at arm’s length. You will need to repeat this exercise about three times or as tolerated and then return the bar back onto the rack. Most people like to have a spotter to assist you just in case you loose your grip.

2. Dumbbell Press Exercise: The dumbbell press exercise is performed correctly with a bench press and dumbbells. The weight of the dumbbells will totally be your preference. Start the exercise by lying flat on the bench with your feet planted firmly on the floor. While keeping your shoulder blades pinched together and begin movement at shoulder level and palms facing forward. Push the dumbbells up and gently lower them as far as you possibly can or until you feel the pectoral muscles completely stretch. Return to starting position and repeat the exercise about ten times or as tolerated and resting as needed.

3. Incline Dumbbell Press: Incline dumbbell press is done correctly just like the exercise above except that you will need to raise the weight bench up at an incline. Remember the higher the incline the more your deltoids will have to work. What this basically means is that the lower the incline angle will allow maximum force on the pectoral muscles.

"It is important with any chest workout or abdominal workout that you must stick with a healthy diet and drink lots of water to replenish the fluids lost during the exercise workout."

The chest muscle or pectoralis major or pectoral muscle’s lower fibers cover the external abdominal oblique muscle. So when you are working out the chest muscles you are most often working out the abdominal muscles.

For example when you lift a bar bell up off the weight bench rack you are contracting the abdominal muscles during the entire exercise. These muscles are the most dominant muscles that are targeted during any exercise workout. Most people tend to think that someone with perfect abs and chest muscles are sexy and strong. The body builder physique is one that almost everyone would love to have but due to genetics this is not always possible.

It is important with any chest workout or abdominal workout that you must stick with a healthy diet and drink lots of water to replenish the fluids lost during the exercise workout. Lots of times when your belly in rumbling and you think it is hunger pains it is actually your body telling you that you need more water. Working out daily can become quiet frustrating because you will not see instant results it requires time, effort, and lots of dedication to reach your goal. Do not give up continue with your process because if you stop and do decide to start over later it will be just like starting all over again.