dimanche 11 février 2018

If you don't do this on chest day, you're losing your time


There are plenty of exercises you can do to build chest muscle, but the question is which are more effective, don't wonder any more cause we've done the work for you and we will list you the top 6 best and effective exercises for chest day.

1. FLAT-BENCH BARBELL PRESS
START: “Barbell presses are the quintessential mass-builder,” Dexter says. “I always put them first in my routine so I can go as heavy as possible.” Lie face up on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.

MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.

2. INCLINE DUMBBELL PRESS

START: Lie squarely on the incline bench, which should be set at a fairly low angle. Hold the dumbbells just outside your shoulders.

MOVE: Forcefully press the weights up in an arc until your arms are fully extended above your chest. Reverse the motion, being sure not to overstretch your shoulders by lowering the weights below chest level.




3. SEATED CHEST PRESS MACHINE
START: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.

MOVE: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.


4. CABLE CROSSOVER
START: Attach handles to the upper or lower pulleys on a cable machine. Stand in the direct centre of the machine with your knees slightly bent, your focus forward and your stance stable. Shift your weight to the front to help maintain your position during each rep. Grasp the handles with your palms facing each other and bend your elbows slightly.

MOVE:In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze out a peak contraction before slowly allowing the handles to return to the start position, resisting the weight as you do so.

5. DUMBBELL PULLOVER

START: Lying across a flat bench, keep your glutes low,
which affords you a greater stretch.

MOVE: Holding the inside edge of a dumbbell at arm’s
length overhead, allow the weight to go behind you, keeping your arms straight, stretching your pecs and lats but keeping your hips down. Reversing direction, pull the weight back up, breathing out only after reaching the uppermost position to ensure that your core is stable throughout the movement.

6. PARALLEL-BAR DIP
START: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs.

MOVE: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion,
begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps.

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