Chest (Page 2 of 3)

Chest Development Instructions

• Don’t “cheat” the chest movement by arching the back (i.e. bench press).
• Use 2-4 timing when performing the shoulder movement.
• Vary the position of the palms and grip width to work all heads of the chest muscles.

Make a concerted effort to concentrate on the chest muscle when performing the movement.

Exercises

There following chest muscle exercises are used for chest development and balance:

Medium-Grip Barbell Bench Press – This exercise perfects the outer pectorals. For maximum stimulation of the outer pectorals use a wide grip. By closing the grip you will work the inner pectorals and the triceps.

Medium-Grip Decline Barbell Bench Press – This exercise perfects the lower pectorals when the bar is pressed to the chest. When you press the bar to the neck you are stimulating the outer and lower pectorals.

Incline Dumbbell Laterals – This exercise perfects the upper pectorals. To receive maximum benefit you can change the angle of the incline or arm movement.

Bent-Arm Dumbbell Pullover – This exercise perfects the pectorals and rib cage. This exercise will add the finishing touches to a well-developed chest routine. This exercise can also be performed with a barbell.

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