Chest Muscles Exercise
Swathed in
clothes or bared in all its rippled glory, the
chest joins the likes of the arms as one of the
most conspicuous muscle groups of the body. The
chest muscle has always been regarded as one of
the sexiest parts of a man's body; build up chest
muscle and get perceived as strong and virile.
To
the ends of building chest muscle to perfection,
people set unrealistic goals.
These very
people partake unenviable nutrition habits
and get very little sleep.
Moreover, they
delude themselves into thinking that taking
chest muscles supplements will make them
immense.
Nevertheless, chest muscles proteins
and chest muscles Vitamins are big help.
Spread over the front of the upper body
like plates of armor, the pectorals are
two large and powerful muscles that make
up the chest.
The pectorals are either known
as the pectoralis major and the pectoralis
minor.The pectoralis major is undoubtedly the larger one
of the two, extending over most of the clavicle
and sternum regions and attaches the shoulder to
the upper arm.
This particular muscle’s functions
are flexion, adduction and medial rotation at the
shoulder level.
Basic Exercises
There are two basic types of chest muscle exercises
for the chest. For one, there is the press, in
which the arms are extended away in front of the
body in a pushing motion.
The fly on the other
hand bends the arms across the front of the body
in a hugging motion. If anything, there is chest
muscles video available for such kind of chest
muscle exercises.
Fly's almost completely isolate the pectorals.
By positioning the angle of the bench you perform
exercises on, you can shift the stress onto different
regions of the muscle.
Incline dumbbell press
Lie with your back flat on an incline bench,
feet firmly planted on the floor.
In a way that
your shoulder blades are firmly pressed against
the bench and your chest is sticking up, roll
your shoulders back and down.
Afterwards grip
a dumbbell in each hand and lift them up to eye
level.
Remember to inhale while lowering the weight,
and once the weight reaches chest level, exhale
and push the weight back up.Keep most of the tension on your chest, therefore
try keeping the shoulders at the same level all
the time and focus the tension on your upper chest.
Bench press
Lie flat on a bench, with your back flat against
the bench and the bar at eye level above you.
Take the bar a little more than shoulder width,
keeping your thumbs leaning either inward or outward.
Push the weight back up when the bar reaches chest
level with your nipples.
Then gently bring the
weight up and down until you reach exhaustion.
Do not forget to keep your elbows in the same
axis while bringing the weight up and down.
Flat Dumbbell Flies
Secure yourself on a flat bench and hold up a
pair of light dumbbells for better form and execution.
Point the dumbbells straight up above the chest
in a way that the weights touch each other in
a parallel way.
Your arms must then lower slowly
out on each side. Lift and correspondingly lower
slowly.Feet firmly must be planted on the ground, and
back must not arch in any way. Knuckles should
lean outwards at the start, but you can twist
the dumbbells inward at the top of the movement.
Slightly keep the elbows bent all throughout the
exercise to avoid injuring your elbows. Never
ever forget to keep the weights under control
as each repetition stretches your chest.
