Exercise for the abdominal muscles, arms, chest and thighs

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Exercise for the abdominal muscles, arms, chest and thighs

Exercise for the abdominal muscles, arms, chest and thighs

Exercise for the abdominal muscles, arms, chest and thighs

Exercise for the abdominal muscles, arms, chest and thighs

Exercise for the abdominal muscles, arms, chest and thighs

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

For skinny guys who want to gain weight and build muscle, one of the first and most obvious places they start is the chest area, as this is the area where we tend to look the skinniest, and our bones are most noticeable.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Knowing how to get a bigger chest and build solid round "pecs" quickly, is the ticket to a more confident posture and some admiring looks from the ladies.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
+

Here are 3 exercises that will increase the volume, size and definition of your pecs and help you to get a bigger chest fast.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Bench Press

This classic exercise is still the best one to get a big chest and build strong pectoral muscles.

Lie back on the bench and grip the bar in an overhand grip, with your hands a little more than a shoulder-width apart.

Lift the barbell off the rack and lower to the point where it is a couple of inches above your chest. Then push it back up under control, trying to squeeze your pecs at the top of the exercise.

Don't let the bar touch your chest as this puts unnecessary stress on your shoulders. Also, keep the weight under control at all times and avoid using momentum to cheat.

Incline Bench Press

Performed in the same way as the bench press except this time you have the bench inclined upwards, which works the muscles of the upper chest. This is great for covering over the annoying collar bones that always seem to stick out on us skinny guys, and it also helps you to build up your shoulder area too.

Dumbbell Flyes

This chest exercise is ideal for building and defining the inner chest muscles, so that you end up with the classic "line" down the middle of your pecs (just like the superheroes, right? :) )

Lie back flat on a weights bench with a dumbbell in each hand. Lift the dumbbells so that they are above your chest, arms slightly bent, and palms facing each other.

Now, lower the weights in an arcing motion, keeping your arms locked, until the dumbbells are roughly at the same height as your chest. Then start to lift them again back to the start position, in the same arcing motion. Imagine you are hugging a tree.

Try to focus on utilizing just the pectoral muscles for this exercise and it will help you to get a bigger chest.

Bonus Exercise: Push-ups

Anyone looking for how to get a bigger chest will do well to make push-ups part of their exercise routine.

While not really considered sexy these days, push-ups are simple but deadly effective for building rock hard pecs and a fantastic upper body without weights.

The key to success is to perform them regularly, with incremental increases, and make sure you mix up the variety. In other words make sure you are doing incline push-ups, close grip push ups, wide grip push ups, etc. to work all parts of the chest.

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Health Guru Mickey Mehta - Workouts for a Stronger Chest

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Health Guru Mickey Mehta - Workouts for a Stronger Chest

Work your way towards a stronger chest with Health Guru Mickey Mehta! 9XM is your one-stop Bollywood channel that gives you the latest music and news fresh o...

Health Guru Mickey Mehta - Workouts for a Stronger Chest

Health Guru Mickey Mehta - Workouts for a Stronger Chest

Health Guru Mickey Mehta - Workouts for a Stronger Chest

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

For skinny guys who want to gain weight and build muscle, one of the first and most obvious places they start is the chest area, as this is the area where we tend to look the skinniest, and our bones are most noticeable.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Knowing how to get a bigger chest and build solid round "pecs" quickly, is the ticket to a more confident posture and some admiring looks from the ladies.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
+

Here are 3 exercises that will increase the volume, size and definition of your pecs and help you to get a bigger chest fast.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
Click to See More Detail Unusual Tips and Foods to Lose Your Stomach Fat


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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Bench Press

This classic exercise is still the best one to get a big chest and build strong pectoral muscles.

Lie back on the bench and grip the bar in an overhand grip, with your hands a little more than a shoulder-width apart.

Lift the barbell off the rack and lower to the point where it is a couple of inches above your chest. Then push it back up under control, trying to squeeze your pecs at the top of the exercise.

Don't let the bar touch your chest as this puts unnecessary stress on your shoulders. Also, keep the weight under control at all times and avoid using momentum to cheat.

Incline Bench Press

Performed in the same way as the bench press except this time you have the bench inclined upwards, which works the muscles of the upper chest. This is great for covering over the annoying collar bones that always seem to stick out on us skinny guys, and it also helps you to build up your shoulder area too.

Dumbbell Flyes

This chest exercise is ideal for building and defining the inner chest muscles, so that you end up with the classic "line" down the middle of your pecs (just like the superheroes, right? :) )

Lie back flat on a weights bench with a dumbbell in each hand. Lift the dumbbells so that they are above your chest, arms slightly bent, and palms facing each other.

Now, lower the weights in an arcing motion, keeping your arms locked, until the dumbbells are roughly at the same height as your chest. Then start to lift them again back to the start position, in the same arcing motion. Imagine you are hugging a tree.

Try to focus on utilizing just the pectoral muscles for this exercise and it will help you to get a bigger chest.

Bonus Exercise: Push-ups

Anyone looking for how to get a bigger chest will do well to make push-ups part of their exercise routine.

While not really considered sexy these days, push-ups are simple but deadly effective for building rock hard pecs and a fantastic upper body without weights.

The key to success is to perform them regularly, with incremental increases, and make sure you mix up the variety. In other words make sure you are doing incline push-ups, close grip push ups, wide grip push ups, etc. to work all parts of the chest.

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Work your way towards a stronger chest with Health Guru Mickey Mehta! 9XM is your one-stop Bollywood channel that gives you the latest music and news fresh o...

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Fit2Fat2Fit - Week's 21, 22, 23 Workouts at Home -Monday (Chest and Back)

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Fit2Fat2Fit - Week's 21, 22, 23 Workouts at Home -Monday (Chest and Back)

This video demonstrates the Monday at home workouts for week's 21-23 on the journey back to fit. This video shows the supersets for chest, back, core, and pl...

Fit2Fat2Fit - Week's 21, 22, 23 Workouts at Home -Monday (Chest and Back)

Fit2Fat2Fit - Week's 21, 22, 23 Workouts at Home -Monday (Chest and Back)

Fit2Fat2Fit - Week's 21, 22, 23 Workouts at Home -Monday (Chest and Back)

Fit2Fat2Fit - Week's 21, 22, 23 Workouts at Home -Monday (Chest and Back)

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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest exercises for men can really bulk up your muscles so you get killer pecs! In this article I want to tell you the best four exercises to make your chest look huge. To get a bigger chest you have to make your muscles work, so don't skip any of these exercises because they're hard! If you use them you will begin to see a massive difference in the size of your pecs very quickly...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Workouts For Men - What You Need To Know...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
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There are loads of possible exercises that you can do to target your chest muscles, but the best are the ones that I'm going to reveal to you. These exercises should be done in sequence so that you complete a super-set (instead of doing them in any order that you want when you're in the gym.)

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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Exercises For Men - Exercise 1: The T-Press Up

Step 1: Get into the press up position, with your hands just over shoulder-width apart and your body straight from your ankles to your head.

Step 2: Tense your abs, don't drop or raise your hips and lower yourself to the floor.

Step 3: Do a standard push up, then raise your weaker arm and raise it up. Your body will turn so that your upper body is facing left. Control your body then return to step one. (Swap which hand you raise after every press up!)

For this chest exercise you should do 10-15 of these in the first set and as many as you can on the second.

Chest Exercises For Men - Exercise 2: Parallel Bar Dips

This chest exercise is a toughy! Don't let that stop you from doing it as it will really help you to get a bigger chest. What you want is parallel bars in your gym. If there is more than one option then use bars which are spaced further apart (this works the chest muscles more; if they were closer they'd work the triceps more.)

Step 1: Grip the bars so that your arms are straight and you're elevated above the ground.

Step 2: Lower your body so that your arms bend. You want to slowly lower your body until your upper arms are parallel to the ground.

Step 3: Raise your body to the start position and repeat.

For this exercise you should do 10-15 reps on the first set, then return to exercise 1 to do the second set of that, then do as many dips as you can for the second set.

Now take a 2 minute break because we're going to do the next exercises in the chest workout for men - and these exercises need weights!

Chest Exercises For Men - Exercise 3: The Bench Press

The bench press is the most popular chest exercise for men that there is to get a bigger chest.

Step 1: You should use a barbell at heavy weight and lay down and grip the bar with your hands shoulder-width apart.

Step 2: Take the bar off the stand and hold it above your chest.

Step 3: Lower the bar until it is 1-2 inches above your chest.

Step 4: Raise it back to the starting position.

Use a spotter if you can. If you can't then don't use a weight that's too heavy! Move immediately move on to the next exercise...

Chest Exercises For Men - Exercise 4: The Dumbbell Fly

Step 1: Lie on a workout bench with a dumbbell in each hand, raised above your chest so your arms are nearly straight.

Step 2: In an arc shape, move the dumbbells out to the side, so your arms are parallel to the floor on either side of you.

Step 3: Lift your arms back up.

Take 2 minutes, then move back to exercise 3, then immediately to this one to complete the set.

Chest Exercises For Men - What You Should Think About...

Remember that when you do chest exercises with the aim of getting a bigger chest, you should use heavy weights. For each of the weighted exercises you should struggle to do 15 reps. If 15-20 reps are easy then use heavier weights.

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Great Chest Exercises For Men

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Great Chest Exercises For Men

Hello, In this article I would like to touch on the chest area, for men, and how to get a great looking chest. There are a few simple chest exercises you can do that have super results. You can do these at home or in the gym and they don;t take up much of your workout time. let's get into it.

Great Chest Exercises For Men

First, let me give you a few facts about your chest muscles and how they can affect you if you ignore them. Your posture is affected by your chest muscles. If the muscles are too tight from lack of exercise or stretching, you will have a definite "hunched" over look. That is not a pretty site. They need to be stretched. It is as easy as standing up straight, putting your arm bent against a wall, and pushing your shoulder towards the wall while holding yourself back with your arm. Do this on both sides and repeat a few times. This will loosen up your chest muscles allowing you stand up straight.

Great Chest Exercises For Men
Great Chest Exercises For Men
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Secondly, if you stop lifting for a period of time, your chest muscles lose their definition first. They do not get a lot of stress in your lifting like other muscle groups do, therefore, they will start to lose their definition faster.

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Another mistake you can make, while lifting, is to lift more than you are capable of too fast and can tear you chest muscles quite easily. This will slow up your progress because you will have to heal those muscles up before you continue with your lifting program.

Here are couple of ways to build those chest muscles slowly and progressively without injury. One method, and you always start slowly, is to do a series of push ups and chest dips,alternating between the 2, without resting. A chest dip is using parallel bars and basically doing a standing push up. You would do between 6-8 dips then 6-8 push ups. Then lower the number of dips and push ups by 1 or 2 until you end up with none left to do. No resting between. This will tire out the muscles and start building them up. Do these every other day. When you are comfortable, increase the number of each exercise that you do. You will see amazing results in no time.

This next type of chest workout involves 3 different sets of exercises with a day off in between. You do them just 3 times a week.

The first day you will do 2 sets of dips and 2 sets of push ups 12-20 reps in each set with a short resting period in between. Believe me, this will tire your chest muscles out. You can incorporate these 3 days of different exercises into your normal lifting routine.

On the second day you will need barbells and a workout bench that inclines also. You will do a barbell bench press. You lie on your back on the bench, feet flat on the floor, hold the barbell up, then bring down slowly to your chest, then lift back up slowly. You do the same position for the barbell incline lift except the bench is inclined up slightly. You decide what weight is comfortable to start with. Do NOT do too much weight too soon.

This is a marathon not a sprint. You will lift they weight you choose, 4-6 times from each position. Do 4 sets of each resting for a couple of minutes between each set of 4 or 6 lifts. You will feel the burn.

On the third day, you can do either other exercise from above again, or mix them up a bit and do a little of each one. Just 3 days a week is all you need. Do not do more than that.

There you have it. Some super exercises to help you grow your chest muscles and get that chiseled look the ladies love. I can not stress enough the importance of not over doing it at the start. Build slowly to avoid sore muscles and injury. your patience will be rewarded with a great looking chest before you know it.

Thanks For Reading, Scott

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The Best Chest Exercise for Women

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The Best Chest Exercise for Women

The number one chest exercise for women to help boost your chest, for rapid weight loss, and yes, for women fitness. See more at http://www.FlavilicousFitnes...

The Best Chest Exercise for Women

The Best Chest Exercise for Women

The Best Chest Exercise for Women

The Best Chest Exercise for Women

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The Best Exercises For Chest Definition

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The Best Exercises For Chest Definition

Most people go about building a nice looking chest all wrong

The Best Exercises For Chest Definition

When most guys walk into the gym on chest day the first thing they do is head over to the flat bench. When you begin your workout you are at your strongest so starting with the flat bench makes sense because that is the king of chest exercises and starting with this allows you to lift pretty substantial weight. However, when trying to build a nice looking chest you need to create that line that runs down the middle of the chest starting at the collarbone. In order to accomplish this you need a lot of upper chest development. I want to teach you the best exercises for chest definition so you will have the best looking chest in the gym.

The Best Exercises For Chest Definition
The Best Exercises For Chest Definition
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Why you want to avoid exercises that develop the lower chest

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While exercises like the flat bench press, flat fly, flat dumbbell press, or any other type of exercise you do on a flat bench due work, they develop the lower chest quicker than the upper chest. The other type of exercise that I want you to totally avoid is anything done on a decline bench. The decline bench will almost guarantee that you will get a chest that looks like breasts.

Focus on the upper chest to develop that nice square looking chest

I want you to walk into the gym on chest day and start with any type of lift that works the upper chest. This is important because when you start your chest workout you will be at your strongest and this will allow you to use heavy weight which will create better density and definition in the chest. As a matter of fact, I want you to spend your next 10 to 12 chest workouts doing nothing but incline lifts. I want you to get that nice line that forms at the collarbone and runs all the way down to the bottom of the chest.

What exercises build a nice looking upper chest?

- Incline dumbbell press (my favorite)
- Incline barbell press
- Incline fly
- Incline machine press
- Incline cable crossovers

But its difficult to feel a contraction in the upper chest

Here is a tip that I rarely here anyone in the personal training world talk about. If you are having a tough time feeling your upper chest contract during incline exercises, you need to increase the mind-to-muscle link in your upper chest. The best way to do this is through a high volume of lifting for that lift. You are going to want to lift a lighter weight and higher reps to really feel a burn in that muscle. Over time you will be able to contract that muscle hard and then lift with heavier weights in a more traditional manner.

Hit this workout hard - twice a week for a couple months - and you will quickly begin to see a major difference in the way your chest looks.

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ZEUS CHEST! A Chest Worthy of the GODS!

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ZEUS CHEST! A Chest Worthy of the GODS!

(0:26)- Routine Sets & Reps (0:56)- Tempo Strength/Explosion: 1-1-3 Tempo Mass/Hypertrophy: 2-2-4 Tempo (1:09)- Incline Barbell Chest Press (2:59)- Dumbbell ...

ZEUS CHEST! A Chest Worthy of the GODS!

ZEUS CHEST! A Chest Worthy of the GODS!

ZEUS CHEST! A Chest Worthy of the GODS!

ZEUS CHEST! A Chest Worthy of the GODS!

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(0:26)- Routine Sets & Reps (0:56)- Tempo Strength/Explosion: 1-1-3 Tempo Mass/Hypertrophy: 2-2-4 Tempo (1:09)- Incline Barbell Chest Press (2:59)- Dumbbell ...

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Killer Home Chest Workout, This Works Fast!!!

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Killer Home Chest Workout, This Works Fast!!!

http://www.fasttrackabs.com brings you the Killer Chest Workout you can do at home. I used this wokrout during my body transformtion to get ripped and gte ma...

Killer Home Chest Workout, This Works Fast!!!

Killer Home Chest Workout, This Works Fast!!!

Killer Home Chest Workout, This Works Fast!!!

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Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!

Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!
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Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!

Want a set of pectorals that'll be a focal point for all the ladies at the beach and looking for some lower chest exercises that'll get you there? If so, then read along - I have some great movements for you to implement into your workout routine.

Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!

Lower Chest Exercises

Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!
Lower Chest Exercises - The 2 Most Effective Lower Chest Exercises!
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Decline Press: You can manipulate the muscle recruitment within the chest by altering the angle at which you perform the exercises. When you perform pressing movements at an incline, you're targeting the upper portion of the chest - otherwise known as the pectoralis minor.

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Likewise, when you perform the presses at a decline angle, you'll be targeting the lower portion of the chest - specifically the pectoralis major. You'll actually find that you're able to lift a heavier load while pressing at a decline than you could at an incline.

Of course, with the decline pressing movements, all the same techniques apply - wrists and elbows in alignment, exhale on exertion, bring the barbell to the lower portion of the chest etc.

Parallel Bar Dips: This is yet another great exercise for the lower portion of the chest. With dips, it's very important to pay close attention to your technique because shoulder injuries are rather common. When performing parallel bar dips to target the triceps, you're instructed to maintain an upright posture and upon the decent, your shoulders are quite susceptible to injury.

When you're trying to target the lower region of your chest, you need to lean forward (rather than maintain an upright posture) and in doing so, the stress on the shoulder region will actually be reduced - which is obviously a good thing.

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Best Chest Exercises For a Complete Pectoral Workout

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Best Chest Exercises For a Complete Pectoral Workout

The chest or pectoral muscles are second only to the biceps for show muscles.  Thus it is very important to have a big strong perky chest.  The Chest muscles are also pretty big, so by exercising them very well, you get a tough workout. A lot of bodybuilders only swear by heavy bench pressing to get strong pecs.  Of course it's better to get some variety into your chest workout.  Here are some of my favorite chest exercises.

Best Chest Exercises For a Complete Pectoral Workout

1. Seated Chest Presses

Best Chest Exercises For a Complete Pectoral Workout
Best Chest Exercises For a Complete Pectoral Workout
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This works in a similar way as the lying down bench press, but using this machine you are seated.  You use similar movements as the bench press, but because it is a machine your movements are stabilized and the weights are not bobbing around, meaning that you get a more focused workout for your pectoral muscles.  A very easy chest exercise, you grip the handles and just push it forward in controlled motion.  Do not lock elbows at end of extension. Do 3 sets of 10-12 reps.

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2. Cable Crossovers (High cables or low Cables)

Stand with your one foot forward for balance, grip the upper cable handles tightly and push forward and down bringing your hands to each other, slowly releasing it back again in a controlled movement.  This chest exercise focusses a lot of energy to your chest muscles and done correctly is one of the best exercises for your chest. High cable is better for lower chest muscles and low cable is good for inner chest muscles.  Repeat in 3 sets of 10-12 reps.

3. Incline or Decline Flyes

This exercise is very good for the upper part of the chest muscles.  Adjust the bench to about a 45 degrees angle. Lie on your back and hold two dumbbells at your sides with your elbows bent at about 90 degrees. (for decline just lie with your head closer to the floor.  Now arc the weights upward bringing the weights close to each other (about 6 in.), holding your elbows locked at 90 degrees, slowly lowering them again and repeat.  Do 3 sets of 10-12 reps.

4. Bench Press Wide Grip

Extend your grip a bit doing this chest muscle exercise.  Pushing the barbell upward while lying down on a flat bench with the hands in a wide grip is a very good exercise for the lower chest muscles.  The all time favorite chest muscle exercise for most bodybuilders.

5. Bench Press Close Grip

The same exercise as above, but do it with your hands closer together to get more focus on your inner chest muscles and triceps.  Very good chest exercise  for some power sets.

6. Dips

Doing dips with our elbows out puts more emphasis on lower pectorals and dips with elbows tucked in puts more focus on the inner chest muscles. 

There are others, but these are some of the best chest exercises.  Try and do about 3-4 of them each chest workout. Each exercise should be done in 3 sets of about 8-12 reps each.  Rest in between your sets for about 30 seconds to 2 mins, but not more than that.  If you do a good heavy chest workout, make sure and rest them for about 5 days, so they get plenty of time to rest and grow.

If you want more chest exercises and complete chest workouts with videos how to do them and precise instructions to get perfect chest muscles I can recommend that you invest in a muscle building guide that works, like the top selling No-Nonsense Muscle Building Program by Vince DelMonte or you can quickly read a Full Review of No-Nonsense Muscle Building to see if it is the right program for you.

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Chest Biceps Back Abs Legs Triceps - You can have it all - Victor Costa

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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

You have to admit, the pecs are one of the most noticed sets of muscles on a male... and you know that women love to see a nice bulging chest. The only way you can get that however, is by having an effective pectoral workout. Having a strong chest is not only important for having a good looking body, but it's also important for your health and athletics. It's the one of the largest muscle groups on your body, and it is used on most of the activities you do that require your upper body. For example, when you swing a racket or throw a baseball.

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

If you want to build a nice strong chest, then here are 5 of my top exercises that are very effective and should be added to your pectoral workout:

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
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Pectoral Workout Exercise #1: Decline Bench Press (Lower Pectoral Muscles)

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

a. Lie down on a decline bench. It should be angled from 30° to 45°. Make sure that you are comfortable with the angle.
b. Lift the bar off of its rack and hold it straight up over your chest.
c. Slowly lower the bar until it touches your chest, then hold it for a second, and then return it to its starting position.

Pectoral Workout Exercise #2: Incline Bench Press (Upper Pectoral Muscles)

a. Lie down on a decline bench. It should be angled from 30° to 45°.
b. Lift the bar off of the bench's rack, and keep it above your chest.
c. Lower the bar until it slightly touches your pectorals, and then lift it back up to its starting position.

Pectoral Workout Exercise #3: Standing Cable Cross-Overs (Inner Pectoral)

a. Stand in between the two cable handles.
b. With your palms facing towards the ground, grab the two handles.
c. While keeping your arms slightly locked, lower the both of the handles until they cross each other's paths.
d. Slowly bring the two handles back to their starting positions.

Pectoral Workout Exercise #4: Pec-Deck Flys (Greater and Lesser Pectoral Muscles)

Depending on the machine, the method may be a little different, but it they should all be very similar:

a. Sit on the machine, and make sure your whole upper body is being supported by the back rest. Make sure your hands are behind the pads, and then grasp the handles.
b. Now pull your arms together across the front of your body until they are touching.
c. Open your arms slowly at the same time. Stop when both of your arms are at the sides of your body.

Pectoral Workout Exercise #5:Flat-Bench Dumbbell Flys (Outer Pectorals)

a. Lie down on your back on a flat bench. Keep your feet on the ground, and hold a dumbbell in each hand. With your arms nearly straight, bring them directly over your shoulders.
b. Lower both of the dumbbells in a semi-circle type of movement. Be sure to bring them down on a straight path.
c. Keep on lowering the dumbbells until they are at your shoulder level. When you are at the shoulder level, life the weights back up the same way to your starting position.

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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

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The Most Effective Upper Chest Workout

The Most Effective Upper Chest Workout
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The Most Effective Upper Chest Workout

Chest workouts have long been a favorite among bodybuilders and other weight lifters. However, many lifters go about things a bit wrong. The often focus the majority, if not all of their attention on exercises that work primarily the lower chest muscles. Neglecting the upper chest prevents you from getting that thick, full look to your chest and upper body. Here is the most effective upper chest workout that will allow you to build up this body part to its fullest potential.

The Most Effective Upper Chest Workout

1. Incline Barbell Bench Press

The Most Effective Upper Chest Workout
The Most Effective Upper Chest Workout
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The first exercise in your upper chest workout is the one for which you will be able to stress your upper pecs with the most weight possible. Gaining strength at the incline bench will give your upper chest that thick, "shelf" look that you often see on very developed bodybuilders.

The Most Effective Upper Chest Workout
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The Most Effective Upper Chest Workout

The Most Effective Upper Chest Workout

The best form to use for this movement is to bring the bar straight down to around your upper chest. Do not treat the bar as you would in a flat bench press, where you bring the bar down on a slightly curvy path. Doing this for the incline will probably hurt your shoulders and inhibit the weights you can use.

Since this is your first movement, you should really go all out on the weight. Work up with as many warm-up sets as you need to a set of 4-6 reps. This should be to all-out failure, so you need to get a spotter to make sure you don't hurt yourself.

2. Incline Dumbbell Press

Dumbbell presses are often good for working the chest because they place more stress on that muscle group than do barbell presses. Since you're working primarily upper chest with this workout, use the incline variation of the dumbbell press.

You should essentially the same form for the incline dumbbell press as you did the incline barbell press. Bring the dumbbells down in a straight line towards your upper chest, and drive them back up to the top when you reach your chest.

You should use slightly higher reps for this movement than you did with the barbell. After warm-ups, perform 1-2 sets of anywhere from 8-12 reps. If you've worked truly hard at these first two exercises, your upper chest should be very fatigued at this point.

3. Flat Machine Press

Though this is an upper chest workout, you still need to get some work in for your lower chest. You should be too fatigued to use more free weights at this point, so head on over to your favorite machine press.

For this movement, you can really use any rep range that you want. You don't have to worry about balancing weights or getting anything into position, so you might be able to still use heavy loads this late in the workout. Personally, I would do 2-3 hard sets of 12-15 reps.

4. Cable Crossovers

To finish off your upper chest workout, use the cable station to do some crossovers. You can do dumbbell flyes if you really like them better, but cables tend to work better for this type of movement. The purpose of this exercise is really just to get a good pump going in your chest.

You can do these in a specific way to target the upper chest. Set up the cables at about the level of your head (not too high), and use your chest to bring the handles straight in front of you at arms' length. Do several sets until your chest is pumped and fatigued.

5. Stretching

Finish the workout by aggressively stretching your chest. This will facilitate recovery for your chest muscles. It will also stretch the fascia that surround the muscles, allowing new tissue to grow in more quickly.

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The Most Effective Upper Chest Workout