Fitness Minutes: (0)
23 9/26/12 1:18 P
Bench presses are the gold standard for building or toning your chest. One thing I'd suggest is to use dumbbells instead of the barbell to protect your shoulders. Also, use a neutral grip with your palms facing inward and elbows tucked in. I got this advice from a sports physiology expert and it made a huge difference. It's awkward at first but your shoulders will thank you.
Fitness Minutes: (535)
15 9/26/12 11:29 A
Really depends on whether you are working for size or shaping. I power lifted for 12 years and am into body building now with a little bit of power routines. I bulk for 3 months and cut for 2-3 months. There is also a correct way to bench without wearing out your joints. Improper form will cause you problems later on, trust me I know.
Fitness Minutes: (40,623)
1,694 9/24/12 12:39 P
There are many things that one can do to help sculpt the pecs and other muscles that help the chest look good. So depending on the person and their weak areas it's hard to just say, do this or do that. I've always tried to hit as many areas as I can and do them as properly as I can so that I make nice healthy looking muscles. I've seen where some folks do the same thing all the time and end up with peaked muscles instead of full muscles. But if that's what they want...........
So even if pushups are your mainstay, which is great, just make sure you move your hands around some and do some other variations to the pushups to get the full range of your chest muscles to grow.
Fitness Minutes: (44,211)
484 9/20/12 12:45 A
Don;t forget along with bench press you can do incline and decline press to help those chest muscles. I know some people do not like machines but I say what ever gets you working out, and machines usually keep you closer to proper form when you are learning.
Fitness Minutes: (347)
6 9/14/12 9:46 P
This is very important with chest exercises, do not overwork your chest!!!! Let me repeat, DO NOT OVERWORK YOUR CHEST!!
There is a lot that can go wrong. Chest/peck strain (I had one of these my senior year of college from waterpolo), rotater cuff tears, bicep tendonitis. Each one can set you back 2 weeks to 6 months for recovery.
Fitness Minutes: (27,060)
262 9/14/12 7:58 P
Great advice, going to check link out.
Fitness Minutes: (347)
6 9/14/12 4:06 P
That is plain just not true.
While Rod is right that you have to do cardio, if you mix cardio with certain weight lifting/body weight exercises, you will help lose fat in those areas faster as fat surrounding the muscle feeds it.
I would do both benchpress and angled bench presses to help sculpt your chest, make sure you are doing a challenging amount of weight so that you hit 10-12 reps x 3 sets in addition to pushups. Chest flys work too if you only have free weights. I would stay away from machines though.
If you are looking for body weight exercises push-up and dips are your best options. Dips are very difficult, but in proper form you do get some chest work out of it. http://www.youtube.com/watch?v=Eruy_OdnqJU &feature=fvwrel
I like to do pushups once a day. I usually wake up and do 40-50 before swim practice.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.