Lower Chest Exercises

Chest exercises are part of the core three muscle groups to incredible gains and body transformation

. You won't make progress without them. The Pectorals, the slabs of muscle on your front of the chest are a major point on interest to guys. Unfortunately over half of the guys I see perform these crucial exercises wrong.

For the first chest exercise, you start with the standard push-up. Hands must be shoulder-width apart, keeping your back straight and rigid at all times, and start with as many as you can do. For the next chest exercise, set your feet up on a chair, bed, or on the stairs and place your hands at the push-up position.

Most chest exercises involve some type of weight training. A major factor to keep in mind when considering what chest exercises to do is the fact that performing different exercises and lifting weights at different angles will target different areas of a muscle.

Because chest exercises are so dependant on weight training, having a number of dumbbells in a variety of weights is essential to almost all chest exercises. A dumbbell with plenty of available weight can also be very useful. Weight trees and dumbbell racks can keep these weights orderly and easy to use.

The Pectoralis Major is divided into two sections, the Clavicular section which is the upper portion of the muscle connected to the Clavicle, and the Sternal which is the lower section of the muscle connected to the Sternum. Whilst they are connected in two different areas, they are still the SAME muscle.

You should not just concentrate on the chest when working out. Make sure you incorporate exercises that will work the other muscles in the body as well, such as the arms, legs, abs and lower torso. You should exercise 4 days a week with a day of rest in between.

The bench press, which is also called the chest press, is regarded as one of the most popular and best chest exercises. The bench press gives a major workout to the chest, but also improves the triceps and the muscles in the shoulders as well.

Lie flat on the bench. For balance and power keep your head, shoulders in contact with the bench at all times and your feet spread out flat on the floor. Have your spotter hand you each dumbbell and without bouncing, smoothly reverse direction and forcefully press to full arm extension directly above your chest and vice versa. Repeat until failure.

Now is the time to start integrating push ups in your daily exercise. Chin ups are not suitable in exercising your chest yet, it can be a good form of workout that targets the side of your abdomen. Doing the pull ups after a series of chest workout will give you a burning sensation which is a clear indication that the chest is starting to build up on muscles.

Lay flat on the bench with your feet planted firmly against the ground. Go back far enough so your eyes are directly underneath the bar. It is important to make sure your back if against the bench at all times. Place your hands about shoulders width on the bar with your thumb wrapped around the bar. Lift the bar and slowly lower it toward your lower chest.

by: Alfred Patrick

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