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Muscle
Groups
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1)
Barbell Bench Press:
This movement is the most basic exercise for
putting mass on your chest. Doing this on
a flat bench works the entire chest region
along with your delts and triceps. Place your
hands just wider than shoulder width on the
bar, lower it slowly to just above the nipple
line, never bounce the weight as you press
it back to the start position. As with all
of these movements use a spotter when the
weight becomes difficult to move. |
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2)
Flat-Bench Fly:
Lie back on a flat bench and hold a pair
of dumbbells over your chest with your arms
extended and palms facing in. With your elbows
slightly bent and pointing outward (lock them
in this position), slowly lower the dumbbells
in an arc out to your sides until you feel
a good stretch in your pecs. Your hands should
be about even with or slightly lower than
your chest. After a brief pause, contract
your pecs and bring the weights back up in
a wide arc to the starting position along
the same path. |
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3)
Incline/Decline Bench Press:
These two movements can be done with
either a barbell or dumbbells. You will need
an adjustable bench. When doing the incline
press, the angle should be less than 45 degrees
otherwise your deltoids will take over. There
is no difference in positioning with this
movement as compared to the bench press, the
difference comes from the angles which you
are lying. When doing an incline movement
you are effecting the upper pecs and when
at a decline you are hitting the lower pecs.
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