Chest Exercises – Chisel Your Chest for True Power, Poise and Physical Perfection – Here’s How.
By Paul J.O’Brien
B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.
Chest exercises are part of the core three muscle groups to incredible gains and body transformation. You won’t make progress without them. The Pectorals, the slabs of muscle on your front of the chest are a major point on interest to guys. Unfortunately over half of the guys I see perform these crucial exercises wrong. On the other side women frequently skip them for fear of losing their femininity. The funny part is regular chest exercises will improve the bust and keep gravity at bay.
The Chest Exercises below will really focus on tone and developing a strong chest. I’ve included a variety to ensure that no mater here you are or what you have available to you, you can chisel that chest. Of course you can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.
The Basic Push up
1. Lie face down on the floor with your hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place your hands slightly wider than shoulder width, your feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
4. Return to the start position by extending at the elbows and pushing your body up.
5. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Dumbbell Bench Press
1. Lying flat on bench, hold the dumbbells directly above your chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.
Incline Dumbbell Bench Press
1.Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.
Flat Dumbbell Chest Flies
1. Lying flat on bench, hold the dumbbells directly above your chest.
2. Bend elbows slightly to create a diamond shape and maintain this throughout the exercise.
3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.
Incline Dumbbell Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.
Isometric Push Ups
1. Starting in the push up position with your arms fully extended
2. Lower yourself to about half way to the floor.
3. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.
Add these exercises in to your workout routine and in a few weeks you’ll have a chest you’d be proud to bare!
You can take all the guess work out of training and have the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.
All the best,
Paul J.O’Brien
B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.
About the Author: Paul J.O’Brien is an international recognized expert in Isometric Training and physcial performance, a certified personal trainer, licenced acupuncturist and western clinical medic and writer. Paul is the author of “7 Seconds to A Perfect Body,” which teaches you how to develop a lean muscular physique without drugs, supplements or equipment using secrets of the forgotten founders of fitness. Learn how to get rid of stubborn fat, increase your lean muscle tissue, sculpt your phsyique and skyrocket your strength by visiting: www.Strong-in-7-Seconds.Com
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