Building your Best Chest
Author: CalebLee Total views: 18 Word Count: 583
You wouldn't believe how many questions I get each and every week about chest exercises. Everyone wants to build a bigger chest, but not everyone knows the best way to go about it. In the interests of providing some information on this topic (and everyone wants to know "what's your secret, Caleb?") I'm going to provide a little help with this article. While I may not be ready to give all of my secrets away, here are a few of my favorite chest exercises.
First, let's lay the groundwork for all the newbies out there and to make sure there's no confusion in this article. Your chest muscles consist of the Pectoralis major and Pectoralis minor - you may have heard the term "pecs" -- which is short for this. The Pectoralis minor is the thinner, roughly triangular shaped muscle which is beneath the Pectoralis major -- and the major attaches to the arms and clavicles.
What I'll do is start with the upper chest exercises and we'll work our way down from there -- sound good playa? Two exercises that have solidified their place in the "tool chest of effective upper chest exercises are Flyes and push-ups because they are very effective for building this part of your chest. Without further ado:
Inclined Dumbbell Flyes - Start by Lying flat on your back on an incline bench. Take a dumbbell for each hand (if you have a spotter, have them hand those to you). Gripping one in each hand (duh!) and with your palms facing each other... raise the dumbbells up towards each other, meeting over your head. Then you want to squeeze your pecs for a one count (really squeeze em!) while the dumbbells are at their peak. Lower the weights under control and repeat as many times as you can.
Declined Push-Ups - This is different from a regular push-up in only one regard: your feet will be elevated by resting on a low bench. As always with push-ups, keep your back as straight as possible. To get the greatest benefit, vary your hand widths. Now for the middle of your chest - there's a lot of different exercises for the middle chest, but I've chosen one which provides a lot of benefit to bodybuilding newcomers and pros alike.
Dips: these are pretty much my favorite exercise for building the mid-chest. I'll explain using a set of dip bars (even though (any two parallel surfaces off the ground and parallel to it will do as well), raise yourself to straight arm height with knees bent and legs crossed at the ankle below you. Lower yourself with control, leaning slightly forward (you should feel it in your mid-chest) until your chest touches the bar and then return to your starting position. Repeat as many times as you can.
Last, but by no means the least (if you want a truly impressive, chiseled chest) - the lower chest. This is a variation on EVERY bodybuilders favorite (or at least it seems like it)... the bench press... but this type of bench is going to be better for your lower chest!
Declined Barbell Bench Press -You do pretty much the same thing as any bench press except you're going to be doing it on a decline bench. It's ok to touch your chest with this exercise, as the bar goes down, just remember to lower the weight slowly and under control... and you should always be working out with a spotter for safety. Repeat as many times as you can.
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author Caleb Lee can teach you a lot about building muscle. His website will teach you how to build muscle fast.
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