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This particular workout is designed to add lean tissue (muscle) to the chest so if you don't want to do that, you can cut back in the volume (as mentioned above) and work within higher rep ranges. More on that will be discussed below. Without further ado, here's the workout. Good Chest Workout Exercise #1 - Barbell Bench Press: The bench press is my absolute favourite exercise and is a staple exercise of any good chest workout. As a matter of fact, as soon as I finish up writing this article, I'm going to go do a chest workout and I'll start it off with the bench press - as I always do. Bench pressing is great for developing the chest, front of the shoulders and the triceps (back of the arm). There's all sorts of modifications and variations that can be done but for this particular workout you're going to keep things simple and utilize the standard technique. The "standard technique" has your elbows and wrists aligned as your arms are bent. You'll want to lower the barbell down to your nipple area and exhale as you push the bar upwards. - Perform 3 Sets - 8-12 Repetitions For Bulking - 12-15 Repetitions For Toning - Rest 1-2 Minutes Between Sets (Longer Rest For Heavier Loads) Exercise #2 - Incline Dumbbell Press: The incline dumbbell press - and incline presses in general - are a great way to target the upper portion of the chest. The same techniques apply with the incline dumbbell press as with the barbell bench press - keep your wrists aligned with your elbows as your arms are bent etc. You'll likely find the incline presses to be more challenging than the flat and decline presses and you'll have to use lighter weights. This is normal and it's just because you're targeting a completely different muscle within the chest. To be specific, when you're pressing at an incline, you're working the pectoralis minor and with the flat and decline presses, there's more involvement from the pectoralis major. - Perform 3 Sets - 8-12 Repetitions For Bulking - 12-15 Repetitions For Toning - Rest 1-2 Minutes Between Sets (Longer Rest For Heavier Loads) Exercise #3 - Dips: Dips are a great exercise to target the lower aspect of the chest and the triceps (back of the arm). Make sure you lean forward a bit and if you feel any discomfort within the shoulders as you're performing the exercise, limit your range of motion (don't go down so far) and if that doesn't help, stop and move on to something else. - Perform 3 Sets - As Many Repetitions As You Can - Rest 1-2 Minutes Between Sets
Article Source: http://www.bharatbhasha.net Article Url: http://www.bharatbhasha.net/health.php/213207 Article Added on Wednesday, February 10, 2010
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