Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Chest Exercises For Beginning Bodybuilders


The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.

3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.


MORE RESOURCES:

Build Muscle With This Simple Upper-Body Workout Routine
STACK News
To build muscle, every athlete needs a challenging upper-body workout routine. Here's one for intermediate and advanced lifters that works multiple muscle groups. You can do this two to three times a week, with two days rest in between to give your ...



Yahoo Health

How to Build Muscle and Burn Fat At the Same Time
Yahoo Health
The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine. But training regimens usually account ...



Build Muscle Size and Power With Specialized Chest Training Workouts
STACK News
Want to know something about building a powerful, massive pair of pecs? Standard flat Bench Presses with a barbell may not give you the results you're after. Why not? Although barbell Bench Presses are a very important power movement for chest training ...



Kettlebell Workouts to Lose Fat, Improve Work Capacity and Build Muscle
STACK News
People look at kettlebells as if they were staring at a mythical creature. Sure, Kettlebell Swings have become more popular for fat loss and as a conditioning finisher at the end of workout sessions. But very seldom do people use them exclusively in a ...



Mstarz

Best High-Protein Foods for Your Diet to Build Muscle, Tone Body
Mstarz
If you're someone who works out – or someone who just knows things but doesn't necessarily work out – you know that protein is key. But what are the best foods to eat when you're trying to build muscle, burn fat and tone your core? Well, that's what we ...

and more »


Men's Health News

Muscle Scientist Explains How 10 Seconds of Lifting Can Make You Bigger
Men's Health News
For years, fitness experts and exercise scientists have said that if you want your muscles to grow, then you must put them under tension for 40 to 70 seconds at a time. But there's nothing magical about 40 to 70 seconds, says Men's Health fitness ...



The Intelligencer (subscription)

FOOTBALL: At New Hope-Solebury, Tommy Capriotti enjoys contact as lineman or ...
The Intelligencer (subscription)
NEW HOPE — New Hope-Solebury senior Tommy Capriotti is taking the idea of wearing many hats to another level. Capriotti expects to bring two Lions jerseys to every game: one with an offensive lineman number when he plays left guard; the other with a ...



Daily Mail

Experts reveal how red meat, chocolate and booze all dampen desire
Daily Mail
While foods such as oysters, chilli and asparagus are well-known aphrodisiacs, there are some others which dampen sexual desire instead of fanning the flames. Experts say that consuming the wrong foods can destroy your libido by causing lethargy, ...



Latinos Health

Cameron Diaz weight loss tips & tricks: Actress turns 43 while keeping her ...
Latinos Health
Bass shared that weightlifting four days a week can help build muscle, relieve stress and increase bone density. It is better to pair weightlifting with arm-strengthening exercises as well. As for the lower body, Bass advised not to forget to contract ...



Feds crack down on steroids
The Hill
Steroids are commonly used to build muscle mass, but they are often manufactured in unsanitary conditions and can have negative health effects, the DEA noted. The crackdown comes as Major League Baseball exits the so-called steroid era that shook the ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.