I would like to work through a fast and effective exercise routine to develop mass on your chest. This exercise session involves 4 workout routines, 3 sets per exercise, with 8-12 reps per set. If you really don't know how much weight you can handle on these exercises you will need to experiment a little. Try to select a weight that you can complete at least 8 repetitions with. If you can't achieve 8 reps it's to much weight and if you can achieve more than 12 reps it's not enough weight.
Peck Deck Fly
Place your back flat agains the bench and be certain bar is just at eye level. Keep your arms somewhat wider than shoulder-width apart. Raise the bar. Bring the bar all of the way down to your chest and thrust upward. Complete 8-12 reps for 3 sets with a 1 minute break in between sets.
Make certain to have good form and do your best to control the weight. Controlling the weight is essentially making sure you are not using momentum to get the weight up. There are so many people that perform a bench press by bouncing the weight off their chest. You may be able to lift more weight nevertheless it isn't as sensible to build muscle.
Incline Bench Press
Place your back flat agains the bench and make sure the bar is just at eye level. Keep your arms a little bit wider than shoulder width apart. Raise the bar. Bring the bar all of the way down to your chest and thrust upward. Complete 8-12 reps for 3 sets with a 1 minute break in between sets.
Make certain to have good form and do your best to control the weight. Controlling the weight is basically making sure you aren't making use of momentum to get the weight up. There are plenty of people that perform a bench press by bouncing the weight off their chest. You might be able to lift more weight nevertheless it isn't as reliable to build muscle.
Incline Bench Press
Sit down in the chair. Pull both the metal arms to the center. Make sure your at shoulders length and shoulder height. Bring your arms back so you experience a deep stretch in the middle of your chest. Squeeze and bring the metal arms back to the center. Complete 8-12 reps for 3 sets with a 1 minute breather in between sets.
This exercise is really similar to the flat bench press, so form will still be extremely important. The sole change between this exercise and the flat bench press is the fact that this exercise works out the high part of your chest.
Cable Cross Overs
Sit down in the chair. Pull both the metal arms in the center. Make certain your at shoulder height. Bring your arms back so that you experience a deep stretching in the middle of your chest. Squeeze and bring the metal arms back again the the center. Complete 8-12 reps for 3 sets with a 1 minute break in between sets.
When doing this movement be certain you don't swing the weight. Keep the weight controlled and go slow. Just before doing this movement be certain you stretch as it will really challenge your range of motion.
These 4 exercises provide you with a extremely effective chest workout. Complete these workouts 3 times a week in order to boost your results.
Peck Deck Fly
Place your back flat agains the bench and be certain bar is just at eye level. Keep your arms somewhat wider than shoulder-width apart. Raise the bar. Bring the bar all of the way down to your chest and thrust upward. Complete 8-12 reps for 3 sets with a 1 minute break in between sets.
Make certain to have good form and do your best to control the weight. Controlling the weight is essentially making sure you are not using momentum to get the weight up. There are so many people that perform a bench press by bouncing the weight off their chest. You may be able to lift more weight nevertheless it isn't as sensible to build muscle.
Incline Bench Press
Place your back flat agains the bench and make sure the bar is just at eye level. Keep your arms a little bit wider than shoulder width apart. Raise the bar. Bring the bar all of the way down to your chest and thrust upward. Complete 8-12 reps for 3 sets with a 1 minute break in between sets.
Make certain to have good form and do your best to control the weight. Controlling the weight is basically making sure you aren't making use of momentum to get the weight up. There are plenty of people that perform a bench press by bouncing the weight off their chest. You might be able to lift more weight nevertheless it isn't as reliable to build muscle.
Incline Bench Press
Sit down in the chair. Pull both the metal arms to the center. Make sure your at shoulders length and shoulder height. Bring your arms back so you experience a deep stretch in the middle of your chest. Squeeze and bring the metal arms back to the center. Complete 8-12 reps for 3 sets with a 1 minute breather in between sets.
This exercise is really similar to the flat bench press, so form will still be extremely important. The sole change between this exercise and the flat bench press is the fact that this exercise works out the high part of your chest.
Cable Cross Overs
Sit down in the chair. Pull both the metal arms in the center. Make certain your at shoulder height. Bring your arms back so that you experience a deep stretching in the middle of your chest. Squeeze and bring the metal arms back again the the center. Complete 8-12 reps for 3 sets with a 1 minute break in between sets.
When doing this movement be certain you don't swing the weight. Keep the weight controlled and go slow. Just before doing this movement be certain you stretch as it will really challenge your range of motion.
These 4 exercises provide you with a extremely effective chest workout. Complete these workouts 3 times a week in order to boost your results.
About the Author:
John Oxnard created FitnessLeadsToGoodHealth.com to help you lose weight and build muscle. He is fascinated by types of protein powder, leading a healthy lifestyle, and everything related to physical fitness. Recent Article: Yoga Poses For Beginners