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Exercise Tips: Chest
sponsored by: http://www.newsabout.info/virtual_fitness_trainer.htm
Important
Tips for training your chest:
- Always
keep your midsection firm.
- When
using a bench to perform chest exercises always make sure your lower
back is pushed into the bench.
- Never
hold your breathe when performing chest exercises. At the hardest
point of the exercise breathe out.
Eg. Bench Press: Breath out as you push the bar upwards away from
your body.
- Train
all body parts not just your chest. Men tend to spend hours training
their chest and often forget about training the rest of their
bodies. Whats the use of having a strong chest if the rest of your
body looks out of shape?
- Shaping
your chest is also another important point that shouldn't be
forgotten. There are exercises that accentuate your cleavage, others
that work the whole pec muscle in general. Inclines and declines
also make a huge difference to your training. Train all areas of
your chest rather than just the one chest exercise.
- For
those of you who find it uncomfortable laying down on benches, why
not use machines instead. Pec Decs, Seated Machine Bench Presses etc
offer a seated benches which have adjustable seat pads. This keeps
your lower back nice and secure.
- If
you find yourself in an awkward situation where your flat bench
isn't adjustable and your feet can't touch the ground when laying
down, bend your legs and place your feet on the end of the bench.
- Note:
Always perform a warm up before your workout, a cool down after
and then your stretches.
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Push-ups
Lie
face down. Have your hands forwards, flat on the floor, slightly wider
than shoulder width apart. Keep your tummy firm and body straight. This
exercise can be performed either from your toes or from your knees.
Push
ups from your toes - Push up
keeping your body straight, midsection firm, do not let your hips sag,
keep your legs straight out behind you with only your hands and toes
touching the floor. Lower your body down again so it is nearly touching
the floor then push youself back up again. Continue until you have
completed the required amount of reps.
Great for Beginners - Push ups from your knees
- Push up keeping your body
straight, midsection firm, do not let your hips sag. Have your knees
touching the floor with your feet bent up behind you. When you lower
your body from the top position your chest should almost touch the
floor. Then push yourself back up again repeating the exercise until you
have completed the set.
Make
sure your back is pushed firmly into the bench!
Lying
Dumbbell Flyes
You
will need a flat bench and dumbbells for this exercise. Lie on your
back on a flat bench, holding one dumbbell in each hand. Push the
dumbbells up to meet directly above your chest, so they are at arms
length. Your palms should be facing each other and your elbows
slightly bent.
Keeping
your arms slightly bent throughout the exercise, lower the dumbbells
out to your sides until you feel a stretch across your chest. Slowly
return your dumbbells to starting position. Repeat this exercise until
you have completed your set.
http://www.newsabout.info/virtual_fitness_trainer.htm
Persons
who are of good health, suspect of their health or are aware of any conditions,
physical deficiencies or diseases should always consult a physician before
undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness
Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com
disclaims any liability or loss in connection with the above program or advice
given in this article
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