FITNESS GURU | BETTER BODIES FITNESS CONSULTANTS | JFPRIV I-NET WEB SITE DESIGN and HOSTING

FITNESS GURU · BETTER BODIES FITNESS CONSULTANTS

ARTICLES

"TRAINING CHEST"

The chest is made up of two muscle groups, the pectoralis major (upper muscle) and the pectoralis minor (lower muscle).

Unless you are incredibly blessed at birth with genetics, one really has to work hard to develop the necessary muscle fibers to increase the muscle size. You will have to use heavier weights on the "pushing" motions such as the bench press and the incline movements and higher reps on the "secondary" exercises like flyes and cable work.

Keep in mind that you cannot develop a "greek-god" like body overnight. However with continual training you can stimulate enough tissue for growth.

FLAT BENCH PRESS

lay down on the bench and take a grip on the bar using a little wider than the width from one arm pit to the other
inhale and slowly lower the bar down until it touches the chest keeping your elbows at a 90° angle and out to the sides away from your body
exhale as you press the bar upward and repeat
always use a spotted when using heavier weights

INCLINE DB PRESS

lay back on an incline bench with no more than a 45° angle
use a grip that is a little wider than what you would use on the flat bench press
inhale and slowly lower the bar down until it touches the chest keeping your elbows at a 90° angle and out to the sides away from your body
exhale as you press the bar upward and repeat
always use a spotted when using heavier weights

DB BENCH PRESS

take a set of DB and lay back on a flat bench
press the DB until you elbows are locked out
take a deep breath and slowly spread the DB outward as you lower them to the area of your arm pit
exhale and press the DB upward and back together
always use a spotted when using heavier weights

INCLINE or FLAT BENCH DB FLYES

lay back on the bench with a set of DB fully extended upward
face your palms towards each other
take a deep breath, spread the DB so they are a little wider than your shoulder width and lower them so that they are parallel to your chest
you will actually lower and raise them in a motion similar to an arch
exhale and return them to the original starting position

BEGINNER PROGRAM (3-days/week)

Flat Bench Press

3 sets of 8 reps

Incline DB Press

3 sets of 8 reps

ADVANCED PROGRAM (2 sessions of a 4-day/wk)

Incline Barbell Press	3-4 sets of 8 reps
DB Bench Press	3-4 sets of 8 reps
Flat/Incline DB Flyes	2-3 sets of 10 reps

NOTE: This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.