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When the general public first get into weight training and bodybuilding
, the first things on their mind are getting a huge chest and a strong bench press. Pressing strength and chest size have for a while been seen as hallmarks of a powerful, muscular, and fit body. Though you will frequently read about the range of fancy chest exercise routines you can perform in the gymnasium, the barbell basics are always going to offer you your most satisfactory results. Read on to discover how it's possible for you to use these simple movements to build huge pecs in your own chest exercise programmes.
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Bench Press
during the past couple of years, there's been an increasingly outstanding trend for trainers, experts, and other "professionals" to tell weight lifters NOT to utilize the bench press as a first muscle builder in their chest work-outs. They are saying that it's more of a triceps and front delts movement, and that trying to make use of the flat bench to build your chest will surely lead to damaged shoulders and torn pecs. Overtly, you need to totally disregard this recommendation. If you ask any top muscle builder what exercises he used to build lots of his chest mass, the bench press will almost certainly top the list. Likewise, if you have a look at any of the top bench pressers in the powerlifting world, they're going to have some of the biggest chests you have ever seen.
the right way to perform the bench press, both for chest building and for shoulder safety, is to keep a modest arch in your lumbar region, a firmly retracted scapula and higher back, and a solid, flat foot placement on the floor. Have a spotter hand off heavy weights to you, so you can save your rotator handcuffs and your energy. Keeping a tight grip on the bar, bring it to your lower pecs or upper abdominal area and press back up and slightly back towards your face. Rather than flaring your arms out like you may frequently see, keep them in at a 45 degree angle. Don't be afraid to use a little bit of leg drive to keep the weight moving ; the stress of the movement will still be heavily on your chest.
If you are putting the bench press first in your chest workouts ( and you must ), work up to a heavy set to failure of about 4-6 reps. If you like, follow this with a "down" set of 8-10 reps with a little bit lighter weight. Ensure you strive to extend the weights for both these sets every time you bench press.
Incline Bench Press
After the flat bench press, the incline bench is perhaps the best exercise for building mass in the chest. Whereas flat and decline movements regularly bring the shoulders and triceps heavily into play, most people find this exercise places lots of the stress directly on the pecs. The incline bench also heavily stimulates the upper chest, a regularly hard-to-target area that may give your upper body an especially thick, dense look when developed correctly.
the most effective way to perform the incline bench press is to set the bench at a respectable angle of approximately 30 degrees. Rather than attempting to bring the bar to your lower chest or stomach, you need to lower it in a straight trail towards your clavicle. If you're putting this exercise first in your chest exercise programmes, you need to follow the prior protocol of one set of 4-6 reps followed by one set of 8-10 reps. If this exercise comes later in the routine, work up to one or two sets of 8-10 reps to failure.
Floor Press
If you have read much about powerlifting training, you could have come across outlines of this movement. It is basically a bench press performed lying on the floor. You lower the bar in approximately the same path as on a flat bench, stop and slightly pause when your triceps touch the floor, and press the weight back up to lockout. Though many individuals use this as more of a triceps exercise, you can take a moderately wide grip on the bar and excite your chest very well.
a few of the people find that they can handle more weight on the floor press than on the regular bench press. In several cases, this is due to a shortage of correct method on the particular bench, but the floor press does have the advantage of a reduced range of motion. Unless your arms are really short, you will reach the base of the movement when the bar is still one or two inches above your chest. Because of this, the floor press should be one of your go-to movements for stimulating your chest with extra weight. As far as sets and reps go, follow one of the two protocols prior released for chest exercise programs using the flat and incline bench press.
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By: Roger Silva
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