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Tuesday, March 17, 2009

How to build chest muscles?

Want to get ripped, solid chest muscles? Magic tips for you:
Building a thick and solid chest is a very simple process; there is no magic formula behind this. Stick to all of your presses and focus on progression and over load, you will surely gain a massive increase in your chest muscles. Some effective tips for packing muscles on to your chest:

Flat/incline/decline Barbell bench press:

It is the meat and potato of every chest exercise. By the help of this work out you can effectively handle the most weight with in the given range of motion.
The incline press pushes the upper region of chest while the decline does the opposite.
With flat bench you can target the upper and lower muscles effectively. Standard barbell press is highly recommended for those who want to build effective chest muscles.
Flat/incline/decline Dumbbell press:

For stimulating chest development, dumbbell press plays are very important role. The main advantage of using dumbbell over barbell is that you can have the facility of wide range of motions. In this way you will not get any shoulder injury during work out sessions.
Wide grip dips:

With side grip you are shifting the stress from triceps on to pectoral muscles.
If you are pressing your own body then this weight is not sufficient, try to add weight belt around your waist to feel the stress and pressure on your arms and chest muscles.
Here are some chest routines:

§ Flat Barbell Bench Press: 2 x 5-7
Incline Dumbbell Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7

§ Incline Barbell Bench Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7
Flat Dumbbell Press: 2 x 5-7

Try to maintain all weights with in 5-7 reps; do write down the details of your each and every work out.

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