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Recent Bodybuilding Articles
Showing posts with label chest area. Show all posts
Showing posts with label chest area. Show all posts

Weighted Dips - The Best Chest Exercise

So what is the best chest exercise? I am willing to bet most of you will think of bench press or flys when thinking of the best chest exercises.

Have you tired to dips lately? Dips really hit your chest muscles hard and it seems to stretch the muscle. If they seem too easy try doing weighted dips. There are a couple ways you can do weighted dips. The easiest way is to buy a dip belt and hang the width from the belt. You can also put a dumbbell in between your ankles while doing the dips. This will limit the amount you can add however.

When should you start adding weight to dips?
I would say once you are able to do 15-20 reps easily, then you should start adding weight.

How much weight should you add?
I like to start with 25 and workup to 45 then 90. Try to work you way up with the weights as your able to do more reps. Stick to about 8-10 reps.

So try doing some weighted dips today. You will be amazed how your chest feels after a few sets of them!!

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Building Massive Chest Muscles

chest muscles
Are you looking for a massive chest like Arnold Schwarzenegger? Not hitting the chest muscle properly will leave you with underdeveloped pec muscles.

Here are some tips to build bigger chest muscles:

Focus on lifting heavy with volume

Lifts such as bench press and incline press allow you to lift more weight than other isolation exercises in the gym. Do not be afraid to stack a bunch of weight on the bar when doing bench press or other chest exercises. You need to stress the muscles as much as possible in order for them to repair and increase size. Ideally you should be shooting for 6-10 reps on bench press, while doing about 4 sets. You should be pushing yourself to almost failure on each set and it should not be easy. Do not go to low of reps or you will be working more on strength and not size.

Vary your chest exercises

Do not be one of the persons that is always doing flat bench every week to look cool. You need to be hitting incline, decline, and flys. Also, make sure you switch from barbells to dumbbells from time to time. Change the order or your chest exercises for a given day as well.

Incorporate Weighted Dips

Many people ignore this really effective chest exercise. It actually works your chest really well along with your triceps. Be sure to add weight to dips for added effectiveness. I never thought dips worked well until I started adding weight. Start with 25 pounds and keep working your way up. You will need a dip belt once you start doing more than about 50 pounds with a dumbbell. Weighted dips are definitely one of the best chest exercises.

Focus on proper form

Make sure your form is correct on all of your exercises. Not only cold you cause yourself injury, but you could be limiting your progress. Leave your ego behind and focus on technique rather than how much weight you can stack up.
Soon you will start seeing added size to your pectoral muscles by following these simple tips.

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Basic Exercises - Military Press

Basic Exercises

The military press is for the deltoid muscles. The front deltoid is the biggest muscle here and a pressing movement with a barbell is basic to its development. Your grip on the bar should be about 5 inches wider than your shoulders. Sitting with your feet approximately a foot apart, lift the barbell from the floor to the chest area, which is called cleaning the weight; then in a second movement press it slowly and smoothly over your head and lock your elbows. This exercise can also be performed from a standing position; however, I prefer the sitting version because it eliminates excessive strain on the lower back. I would strongly recommend that you use a sturdy lifting belt. Again, you can use the add-weight principle.
 
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