Don't Do Any Chest Exercises...
Until you've read this.
It's the essential guide to chest exercises at
home.
As you read through the page below you'll discover
some great chest exercises and the correct technique for doing them.
We will show you exactly what to do to get the chest muscles you really want.
You know the ones...
Tight, strong n rippling. Not saggy, flabby man
boobs.
Yes it's true, you definitely can replace those
man boobs with pumped pecs. But it will take time.
There's three things you need to do to build up
those fantastic looking pecs and destroy the blanket of flab.
- Do chest exercises. That's what this page is
about.
- Eat the
right food to support muscle building and fat loss.
- Do aerobic
exercise to help you lose excess fat.
Of course, chest exercises are not only for men.
The overall strengthening effect they have on your upper body means
that they are very beneficial to women too. Women often find
more freedom from having greater upper body strength because it helps
so much with general life.
Righto, with that said and done...
Lets get into some technique!
The correct technique for these exercises is all about pushing your chest right out. Lets use the bench press as an example...
Okay, say you're ready and in position lying on your back. Before you lift the bar up there's something you need to do first...
...Grab a coke and potato chips? Nope! Squeeze between your
shoulder blades and push your chest out as far as you can. That is
what will give you the greatest benefit from these exercises. Okay, now that you're in the correct position, you can relax your body a bit.
Now, as you lift the bar and bring it down to touch your chest you
should be able to feel your chest muscles stretching. This stretch is good. It
means your muscles are working hard to keep the bar in that position.
This lower 1/2 to 1/4 of the bench press is where you get the most bang
for your buck. It's where the real muscle building begins.
And that's it. Simple huh? Just try it out and see if you can manage to get the stretch. It's the most important part.
Before you start on the exercises...
These are
the chest exercises that you will learn from this article:
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Chest
exercises reduce the chance of getting saggy breasts. Great for girls AND guys. |
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Chest
exercises widen your upper body which makes your waist look narrower. |
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They're
the best muscles you could possibly hope to develop to give great big
bear hugs. |
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A set of pumped pecs looks really good. |
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They're necessary for a lot of upper body exercises. They're a pretty large set of muscles so they need to be used a lot. |
Medicine Ball
Wall Throws
This
exercise
is great fun. It's one that's really good for developing power in your
upper body muscles. If you prefer to, you can throw it at a partner
instead of a wall. It's a good competitive exercise that is good for
making you push yourself.
- Get a medicine ball.
- Find a solid wall or a partner to do this
with.
- Get low into a squat position in front of
the wall or your partner. - This helps for balance.
- Bring the medicine ball to your chest.
- Push the ball out from your chest as fast
as you can.
- Catch the ball on the rebound from
either the wall or your partner.
- Push it out again.
- Keep going until you can do no more.
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Wide Hands
Pressups
One of
the greatest
chest exercises around. They are the ultimate exercise where there is
limited space and equipment. Perfect for building strong chest muscles
for free.
The
proper technique
is to lower your body down until your chest is just above the ground.
You should then feel a stretch across your chest. Consciously tighten
your chest muscles as you press up.
- Get into the position shown.
- Tighten you ab muscles and push back
through your heels. This keeps your body rigid and strong.
- Lower your body down slowly.
- Stop just above the ground.
- Tighten your chest muscles and press up
again slowly.
- Repeat.
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Incline Dumbbell Chest
Press
This
method of chest
press has the advantage of safety. You can do them with heavy weights
and you don't need a spotter. If you ever get into trouble just drop
the weights out to the side.
These
are good for
keeping your left and right side balanced. It is quite common to use
one arm more when you're doing a barbell chest press. With dumbbells
there's no option. You have to lift both of them.
All incline chest exercises work your upper chest.
- Lie in the position shown.
- Push your chest out and squeeze between
your shoulder blades.
- Lower the weights down to chest level.
- Squeeze your chest muscles and push the
weights back up.
- Repeat.
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Swiss Ball
Pressups
These
pressups are great for working your upper chest muscles. They also are
very good for your ab muscles because you have to use them so much to
stabilise your body.
- Put your feet up on a swiss ball and get
into the position shown.
- Tighten your ab muscles to keep your body
rigid.
- Lower your body down to the ground and
pause just above the ground.
- Tighten your upper chest muscles and
press your body back up.
- Repeat.
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Dumbottle Pec
Fly's
The
proper technique
for these is to push your chest out as far as possible. At the bottom
of your movement you should be able to feel a stretch across your
chest. This is when you know you're working the right muscles.
As with
all exercises,
the slower you do it, the better it works, and the safer it is. This is
especially true with this one
though, because if you do it too fast you can do some serious damage to
your
shoulder muscles. Don't swing your arms, make sure you control them.
- Lie in the position shown with the weights
at arms length above your head.
- Spread your wings and fly away...
- Make sure you feel the stretch across
your chest.
- At the bottom of the movement, pause and
then lift up again.
- Repeat.
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Bench Press
This is probably the most well known of the chest exercises. It's basic
and it's very effective. There are different arm and body positions you
can use to work different parts of your chest. A wide grip is used for
working your outer pectoral muscles. A narrow grip is for your inner
pectoral muscles. An incline bench is used for working your upper pecs
and decline is for working your lower pecs.
Be very careful about putting too much stress on your shoulder muscles with this exercise. Shoulder tears are very common because of poor technique.
If
you're lifting heavy weights you
should get someone to spot
you. It's scary as heck if you're not strong enough to stop the bar
from crushing you.
- Lie down on the bench with your shoulders
at bar height.
- Your feet
should rest on the ground with your knees at 90 degrees.
- Get a bench to
rest your feet on if your feet are too low.
- Your lower back should be nice and
straight.
- Place your hands on the bar at shoulder
width.
- Squeeze your shoulder
blades together and push your chest out.
- Lift the bar up and bring it
to balance over your chest.
- Lower the bar down slowly.
- Let the bar touch your chest and feel the
stretch it produces.
- Squeeze your chest muscles and press the
bar back up.
- Repeat
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Parallel Bar Dips
This exercise can be
done with two chairs back to back if you like. You just position
yourself between the 2 chairs and put your hands on the backs of both
of them.
This chest exercise works your lower pecs.
- Find yourself 2 parallel bars.
- Bend your legs and hold your body weight
up with your arms.
- Make a funny face like Tom is.
- Try to lean forward.
- Bend your arms and lower your body until your arms are at right angles.
- Squeeze your pecs and raise your body
back up.
- Don't let your feet touch the ground.
- Repeat.
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We hope you liked these chest exercises. Whether
you're doing them for the sake of stronger muscles or just because you
wanna look hot at the beach they will definitely get you there. Add them into your workouts and you won't regret it.
Summary of all the other articles that we have
linked to from this page:
Keep us up to date with how you're going! If you
want personal advice on these chest exercises, just drop us an email.  |
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