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>WLE Course #3< Building an Impressive Chest

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Hello,

Welcome to the third issue of the weight lifting course.

Not a single physique can be considered well developed, project strength and confidence, without a well developed chest. It is for that reason that a well developed chest is one of the most sought after body parts (which, some would argue, is second only to large arms). Your chest will project a great looking upper body and thus creating a bulkier appearance of the body as a whole, which will help you gain confidence and create an attractive body.

When it comes down to developing an impressive chest, nothing can substitute the use of free weight. The use of free weights, as opposed to a machine, forces your muscle groups to not only hold the weight but also balance it. This in turn results in the recruitment of multiple smaller muscle fibres that would otherwise be unused. It is generally accepted that the most effective free weight exercise is the bench press and its various variations. As a matter of fact, one of the most valuable exercises is the inclined bench press, which isolates your upper pectorals. Not only will this increase the muscle mass in general, this will also help to create an optical illusion which will make your entire chest (upper and lower pectorals) appear larger. With this in mind, let’s examine the chest exercises that should be the core of any workout routine:

As mentioned above, the incline bench press is a very effective muscle building exercise. It is also somewhat more difficult than the basic flat bench press and few people are able to lift as much weight as they do on the flat bench press. To properly do the exercise begin by setting your bench between 45°-60°. Lie on the bench and take an overhand grip on the barbell. Make sure your hands grip at a width somewhat greater than shoulder-width apart. Lower the barbell (make sure you inhale when lowering) all the way to your upper chest at the base of your neck (jugular notch.). Press the bar back all the way to straight arm length (exhale when you pressing the bar). Make sure you follow through the movements in a controlled manner while the bar is balanced. Three sets of 10, 8 and 6 (max) repetitions are quite effective in producing the desired results

A second important exercise that is often overlooked is another variation of the bench press, the declined bench press. This exercise is also important in creating the perfect muscle tone. Set your bench at 30°-40° and lie on the bench. Take an overhand grip, once again somewhat wider than your shoulder-width. Lower the bar while, making sure you are inhaling, all the way to the lower edge of your pectorals. Now press the bar back up to full arms length (exhale as you press it back up). It is extremely important that you do not hold your breath, as many people tend to do. Not only will your muscles suffer do to inadequate oxygen supply, but getting dizzy due to inadequate oxygen supply to brain could prove to be extremely dangerous with a heavy bar over you.

The third and very important exercise that should be included in every routine is the dumbbell fly. This exercise is perfect for sculpting and perfecting the chest tone. It can be done either inclined or flat, targeting either the upper or the major pectorals. In order to perform the dumbbell fly you must first select the proper weight (it will usually be a lot less then you can bench press) and lie on the bench. Now take the dumbbells and extend your arms to full length with the elbows slightly bent to loosen up the stress on your joints. Now lower your arms until they are at shoulder height (make sure you are inhaling). Next you raise the dumbbells back up while exhaling. This is it; make sure that you do this exercise with light weight as it can induce stress on your shoulders.

The above exercises constitute the foundation of any chest routine. Incorporating them into your workout will prompt massive muscle growth that you will be able to notice fairly quickly.

More chest workouts you will find at the ninth chapter of "Simple Steps to Get Huge and Shredded" by Shawn LeBrun. Get his book by clicking the link bellow:

=> www.ShawnLebrunFitness.com <=

>> Next: WLE Course #4: Building a Strong Back

All Parts:

- Weight Lifting Course: WLE Course Part One

- WLE Course #2: Basic rules Everyone Should Know

- WLE Course #3: Building an Impressive Chest

- WLE Course #4: Building a Strong Back

- WLE Course #5: Super-Size Your Legs

- WLE Course #6: Pump Up Your Biceps

- WLE Course #7: Build Up Your Triceps

- WLE Course #8: Maximizing Your Shoulders

- WLE Course #9: Solid Abdominals

- WLE Course #10: The Next Step