Simple Chest Exercises and the Varieties
There are many kinds of exercises can help you to build muscles. For example, biceps exercises, triceps exercises, abs exercise and chest exercises. There are also many kinds of exercises but the most common chest exercises are chest or bench presses, pushups and flies. The routines based on your level. For beginners, you need to choose 1 to 2 exercises and do it 1 to 2 sets of 12 to 16 reps. For intermediate and advance, you need to choose a variety of exercise from each kind of exercise that will be explained bellow. Do it 2 to 3 sets of 8 to 12 reps.
These are some kind of chest exercises and the varieties of them. First, you can do chest press. In doing chest press, you will works the major muscles of the chest, shoulders and triceps. All you need to do is lie on a bench, hold weights over your chest, and bend your elbows at 90-degree angles. Then press your arms straight up and lower back to starting position. You can vary your chest press exercise with Barbell Bench Press, Dumbbell Chest Press, etc.
Next chest exercises are pushups. Almost every muscle in your body will work with an emphasis on the chest and arms when you do pushups. You need to place your hand shoulder-width apart, bend arms and lower down as fast as you can for a basic pushup. Some of pushup varieties are Pushups on the Knees, Pushups on the Toes, etc.
The last chest exercises are chest flies. Doing the fly also works your major muscle of the chest with a focus on the outer portion. You just need to lie on a bench with palm facing in and lower weights out to sides, elbow slightly bent. Then you stop at shoulder level and bring weights back up over chest. You can vary it with Dumbbell Chest Fly, Chest Fly on the Ball, etc.
Hope those chest exercises could help you to build your muscles. Do it properly and frequently so you will get the body that you want. Don’t forget for resting because muscle grow when you rest.
By: Wibowo Notosusanto
November 25th, 2009 at 9:03 pm
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