CHest WORK out

 

Bench press. Bench press is the most popular chest building exercise of all time. Lower the bar down to chest until you reach about 1" from your chest. Bench press also works out your triceps and shoulders (deltoids). To build muscle mass and hypertrophy it is best to do between 8-12 reps of 1-3 sets. This helps the blood flow carry glycogen throughout your body, so calories will be easily burned and the exercise can continue with the help of adrenaline.

Incline bench press. It's the same as bench press, only it focuses more on your upper pectoral muscles.

Decline bench Press. Same as bench press, only it focuses more on your lower pectoral muscles. Most people don't perform this exercise but it is essential in obtaining a full and rounded chest, otherwise your chest can look somewhat strange.

Do Flyes. this will not dramatically increase your strength, but shapes your pecs in a great way. It is also a great stretch for your pecs.

Bar Dips. Using a wide-grip parallel bar, you pull the bar down and slowly raise it back up. This can be a strenuous exercise that gives you some trouble in the beginning. But it’s a one of the best pec workout movements you can to build lots of chest muscle fast.

PULL OVER

Instructions

Preparation

Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and keep elbows bent slightly throughout exercise.

Execution

Lower dumbbell over and beyond head until upper arms are parallel to torso. Return and repeat.

Comments

Lower body extending off of bench acts as counter balance to resistance and keeps upper back fixed on bench. Avoid hips from raising up significantly. Actual range of motion is dependent upon individual shoulder flexibility. Keep elbows fixed at small bend throughout exercise.


Leave at least 72 hours between working the same muscle group, preferably until ALL soreness is gone.

• Get a 1 gram of protein per pound of body weight. Get your protein from meat, chicken, milk, beans, pulses, fish (tuna has a very small amount of fat and calories but a large amount of protein), and eggs as they are cheap and a good source of protein.
• Vegetarians do not have to lack protein, as of these days, soy products (usually contain the most protein of all) are sold cheaply throughout grocery stores and food markets.
• While working out, you have to remember that you have to get other vitamins as well. So pack up on fruits, vegetables, and grains(very little). Try to get sugar from only fruits.
• Exercise all your muscles. This helps you work out in an easier and a better fashion. Having pectorals with a pot belly does not look right.
• Make sure to get a healthy level of sleep when exercising or physically exerting yourself. It is important that you rest your muscles in order to grow.
• Remember that when you’re trying to build up a muscle, the “no pain, no gain” mantra really does hold true. Most people should not experience pain or strain when they workout. That would signify an injury or potential problem. But when building a muscle, you have to work that muscle until it can’t go anymore. Working a muscle until it fails is the only way to really build it up. Work the muscle to exhaustion, and then your body will hurry to repair the muscle and shore it up, building it in the process.