Bodybuilding-Evolution: Chest

Chest Workouts:Dumbbell Bench Press

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<span style="color: purple;"><b>Dumbbell Bench Press Images:</b></span></div>
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<span style="color: purple;"><b><br /></b></span></div>
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<span style="color: purple;"><b>Dumbbell Bench Press Guide</b></span></div>
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<span style="color: purple;"><b><br /></b></span></div>
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<b><span style="color: purple;">1-</span>Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.</b></div>
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<b><span style="color: purple;">2-</span>Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.</b></div>
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<b><span style="color: purple;">3-</span>Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.</b></div>
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<b><span style="color: purple;">4-</span>Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.</b></div>
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<b><span style="color: purple;">5-</span>Repeat the movement for the prescribed amount of repetitions of your training program.</b></div>
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<b>Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.</b></div>
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<b>Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.</b></div>
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<b>Variations:</b></div>
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<b><br /></b></div>
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<b>Another variation of this exercise is to perform it with the palms of the hands facing each other.</b></div>
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<b>Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.</b></div>
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Chest Workouts:Dumbbell Bench Press

Dumbbell Bench Press Images: Dumbbell Bench Press Guide 1- Lie down on a flat bench with a dumbbell in each hand restin...

Chest Workouts:Decline Barbell Bench Press

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<span style="color: purple; font-size: small;">Decline Barbell Bench Press Images</span></h2>
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<span style="color: purple; font-size: small;">Decline Barbell Bench Press Guide</span></h2>
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<ol>
<li><b> Secure your legs at the end of the decline bench and slowly lay down on the bench.</b></li>
<li><b> Using a medium width grip (a grip that creates a 90-degree angle 
in the middle of the movement between the forearms and the upper arms), 
lift the bar from the rack and hold it straight over you with your arms 
locked.  The arms should be perpendicular to the floor.  This will be 
your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.</b></li>
<li><b> As you breathe in, come down slowly until you feel the bar on your lower chest.</b></li>
<li><b> After a second pause, bring the bar back to the starting position 
as you breathe out and push the bar using your chest muscles.  Lock your
 arms and squeeze your chest in the contracted position, hold for a 
second and then start coming down slowly again.  Tip: It should take at least twice as long to go down than to come up).</b></li>
<li><b> Repeat the movement for the prescribed amount of repetitions.</b></li>
<li><b> When you are done, place the bar back in the rack.</b></li>
</ol>
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<b>Caution:
 
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<ul>
<li><b> If you are new at this exercise, it is advised that you use a 
spotter.  If no spotter is available, then be conservative with the 
amount of weight used.</b></li>
<li><b> Also, beware of letting the bar drift too far forward.  You want the bar to touch your lower chest and nowhere else.</b></li>
<li><b> Don't bounce the weight off your chest.  You should be in full control of the barbell at all times.</b></li>
</ul>
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<b>Variations: You can also use dumbbells or exercise bands to perform this exercise.</b><br />
<b><br /></b>
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<span style="color: purple; font-size: small;">Decline Barbell Bench Press video</span></h2>
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Chest Workouts:Decline Barbell Bench Press

Decline Barbell Bench Press Images Decline Barbell Bench Press Guide Secure your legs at the end of the decline bench...

Chest Workouts:Decline Dumbbell Flyes

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<h2 class="sectionBar">
<span style="color: purple; font-size: large;">Decline Barbell Bench Press Images</span></h2>
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<span style="color: purple;">Decline Dumbbell Flyes Guide</span><span style="text-align: center;">                                </span></h2>
<ol>
<li><b> Secure your legs at the end of the decline bench and lie down with
 a dumbbell on each hand on top of your thighs. The palms of your hand 
will be facing each other.</b></li>
<li><b> Once you are laying down, move the dumbbells in front of you at 
shoulder width.  The palms of the hands should be facing each other and 
the arms should be perpendicular to the floor and fully extended. This 
will be your starting position.</b></li>
<li><b> With a slight bend on your elbows in order to prevent stress at 
the biceps tendon, lower your arms out at both sides in a wide arc until
 you feel a stretch on your chest.  Breathe in as you perform this 
portion of the movement.  Tip: Keep in mind that 
throughout the movement, the arms should remain stationary; the movement
 should only occur at the shoulder joint.</b></li>
<li><b> Return your arms back to the starting position as you squeeze your chest muscles and breathe out.  Tip: Make sure to use the same arc of motion used to lower the weights.</b></li>
<li><b> Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.</b></li>
</ol>
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<div class="" style="clear: both; text-align: center;">
<b>Variation: You may want to use a palms facing forward version for different stimulation.    </b>                                   </div>
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Chest Workouts:Decline Dumbbell Flyes

Decline Barbell Bench Press Images ...

Chest Workouts:Barbell Incline Bench Press - Medium Grip

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<h2 class="sectionBar">
<span style="color: purple;">Barbell Incline Bench Press - Medium Grip Guide</span></h2>
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<div class="guideContent">
<ol>
<li><b>Lie back on an incline bench.  Using a medium-width grip (a grip 
that creates a 90-degree angle in the middle of the movement between the
 forearms and the upper arms), lift the bar from the rack and hold it 
straight over you with your arms locked.  This will be your starting 
position.</b></li>
<li><b> As you breathe in, come down slowly until you feel the bar on you upper chest.</b></li>
<li><b> After a second pause, bring the bar back to the starting position 
as you breathe out and push the bar using your chest muscles.  Lock your
 arms in the contracted position, squeeze your chest, hold for a second 
and then start coming down slowly again.  Tip: it should take at least twice as long to go down than to come up.</b></li>
<li><b> Repeat the movement for the prescribed amount of repetitions.</b></li>
<li><b> When you are done, place the bar back in the rack.</b></li>
</ol>
<br />
<b>Caution: If you are new at this exercise, it is 
advised that you use a spotter.  If no spotter is available, then be 
conservative with the amount of weight used.  Also, beware of letting 
the bar drift too far forward.  You want the bar to fall on your upper 
chest and nowhere else.</b><br />
<b>Variations: You can use several angles on the incline bench if the one you are using is adjustable.</b><br />
<b><br /></b>
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<h2 class="sectionBar">
<span style="color: purple;">Barbell Incline Bench Press - Medium Grip Images</span></h2>
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<h2 class="sectionBar" style="text-align: start;">
<span style="color: purple;">Barbell Incline Bench Press </span><span style="color: purple; text-align: center;">video</span></h2>
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          <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/Dn9uDV-mEXM" width="560"></iframe><br />
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<h1>
<span style="color: purple;">Bent-Arm Dumbbell Pullover</span></h1>
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<h2 class="sectionBar">
<span style="color: orange; font-family: Trebuchet MS, sans-serif;">Bent-Arm Dumbbell Pullover Guide</span></h2>
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<div style="text-align: center;">
<ol>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">Place a dumbbell standing up on a flat bench.

</span></b></li>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">Ensuring that the dumbbell stays securely placed at the top of 
the bench, lie perpendicular to the bench (torso across it as in forming
 a cross) with only your shoulders lying on the surface.  Hips should be
 below the bench and legs bent with feet firmly on the floor.  The head 
will be off the bench as well.</span></b></li>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">Grasp the dumbbell with both hands and hold it straight over your 
chest with a bend in your arms.  Both palms should be pressing against 
the underside one of the sides of the dumbbell.  This will be your 
starting position. Caution: Always ensure that the 
dumbbell used for this exercise is secure.  Using a dumbbell with loose 
plates can result in the dumbbell falling apart and falling on your 
face.</span></b></li>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">While keeping your arms locked in the bent arm position, lower the 
weight slowly in an arc behind your head while breathing in until you 
feel a stretch on the chest.</span></b></li>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">At that point, bring the dumbbell back to the starting position 
using the arc through which the weight was lowered and exhale as you 
perform this movement.</span></b></li>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.</span></b></li>
</ol>
<br />
<div style="text-align: left;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Caution: If you are new to this movement, have a 
spotter hand you the weight instead.  If not, please ensure that the 
dumbbell does not fall on you as you arrange your torso to perform the 
exercise on the bench.</span></b></div>
<div style="text-align: left;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Also, as I already mentioned, ensure that the dumbbell used is in 
perfect working condition.  Old dumbbells in need of welding should 
never be used to perform this exercise.</span></b></div>
<div style="text-align: left;">
<strong><span style="font-family: Trebuchet MS, sans-serif;">Variations:</span></strong></div>
<br />
<ul>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">You can perform this exercise using a barbell or an e-z bar instead of dumbbells.</span></b></li>
<li style="text-align: left;"><b><span style="font-family: Trebuchet MS, sans-serif;">Also, if using dumbbells like Powerblocksâ„¢, just use a dumbbell on each hand with the palms of your hands facing each other.</span></b></li>
</ul>
<div style="text-align: center;">
<h2 class="sectionBar">
<span style="color: purple;">Bent-Arm Dumbbell Pullover Images</span></h2>
<div>
<span style="color: purple;"><br /></span></div>
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<div>
<h2 class="sectionBar">
<span style="color: purple;">Bent-Arm Dumbbell Pullover video</span></h2>
</div>
<div>
<span style="color: purple;"><br /></span></div>
</div>
</div>
               <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/q0649cV-yxM" width="560"></iframe>

Chest Workouts:Barbell Incline Bench Press - Medium Grip

Barbell Incline Bench Press - Medium Grip Guide Lie back on an incline bench. Using a medium-width grip (a grip that creates a ...

Chest Workouts:Barbell Guillotine Bench Press

<div style="text-align: center;">
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<div style="text-align: center;">
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<h2 class="sectionBar">
<span style="color: purple;">Barbell Guillotine Bench Press Guide</span></h2>
<div>
<div class="guideContent">
<ol>
<li style="text-align: left;"><b>Using a medium width grip (a grip that creates a 90-degree angle in 
the middle of the movement between the forearms and the upper arms), 
lift the bar from the rack and hold it straight over your neck with your
 arms locked.  This will be your starting position.</b></li>
<li style="text-align: left;"><b>As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.</b></li>
<li style="text-align: left;"><b>After a second pause, bring the bar back to the starting position as
 you breathe out and push the bar using your chest muscles.  Lock your 
arms and squeeze your chest in the contracted position, hold for a 
second and then start coming down slowly again. It should take at least 
twice as long to go down than to come up.</b></li>
<li style="text-align: left;"><b>Repeat the movement for the prescribed amount of repetitions.</b></li>
<li style="text-align: left;"><b>When you are done, place the bar back in the rack.</b></li>
<li><strong>Caution:</strong></li>
</ol>
<br />
<br />
<ol>
<li style="text-align: left;"><b>It is advised that you use a spotter for this exercise.  If no 
spotter is available, then be very conservative with the amount of 
weight used.</b></li>
<li style="text-align: left;"><b>Also, beware of letting the bar drift too far forward.  You want the bar to be about 1 inch from your neck and nowhere else.</b></li>
<li style="text-align: left;"><b>You should be in full control of the barbell at all times.</b></li>
<li><b>Variations: This exercise can also be performed with the smith machine.</b></li>
</ol>
<div>
<h2 class="sectionBar">
<span style="color: purple;">Barbell Guillotine Bench Press Images</span></h2>
</div>
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<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2 class="sectionBar">
<span style="color: purple;">Barbell Guillotine Bench Press video</span></h2>
<div>
<span style="color: purple;"><br /></span></div>
<div>
             <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/9l9guSIjnZY" width="560"></iframe><br />
<div style="text-align: center;">
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<div style="text-align: center;">
<br /></div>
</div>
<div style="text-align: center;">
<h2 class="sectionBar">
<span style="color: purple;">Barbell Bench Press - Medium Grip</span></h2>
<div>
<div class="guideContent">
<ol>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Lie back on a flat bench.  Using a medium width grip (a grip that 
creates a 90-degree angle in the middle of the movement between the 
forearms and the upper arms), lift the bar from the rack and hold it 
straight over you with your arms locked.  This will be your starting 
position.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">After a brief pause, push the bar back to the starting position as 
you breathe out.  Focus on pushing the bar using your chest muscles.  
Lock your arms and squeeze your chest in the contracted position at the 
top of the motion, hold for a second and then start coming down slowly 
again. Tip: Ideally, lowering the weight should take about twice as long
 as raising it.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Repeat the movement for the prescribed amount of repetitions.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">When you are done, place the bar back in the rack.</span></b></li>
</ol>
<br />
<strong><span style="font-family: Trebuchet MS, sans-serif;">Caution:</span></strong><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">If you are new at this exercise, it is advised that you use a 
spotter.  If no spotter is available, then be conservative with the 
amount of weight used.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Also, beware of letting the bar drift too far forward.  You want the bar to touch your middle chest and nowhere else.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Don't bounce the weight off your chest.  You should be in full control of the barbell at all times.</span></b><br />
<br /></div>
</div>
<div>
<h2 class="sectionBar">
<span style="color: purple;">Barbell Bench Press - Medium Grip Images</span></h2>
</div>
<div>
<span style="color: purple;"><br /></span></div>
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Chest Workouts:Barbell Guillotine Bench Press

Barbell Guillotine Bench Press Guide Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movem...

Muscle Building:Chest Workouts

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTWnohSCMTfMYnxDXdG275aYjr6CmjxFVArd1EHMfUFHCU-RUHgObSM0EwoBvG021zzNbo3iom9oQR1DeQe80XQZ4rTlXsEgnwD-tYV3GQt-4kt8qJ0aUO9Uq2iz7-uudiyTxVhkRfDRD7/s1600/incline-barbell-press_0_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="354" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTWnohSCMTfMYnxDXdG275aYjr6CmjxFVArd1EHMfUFHCU-RUHgObSM0EwoBvG021zzNbo3iom9oQR1DeQe80XQZ4rTlXsEgnwD-tYV3GQt-4kt8qJ0aUO9Uq2iz7-uudiyTxVhkRfDRD7/s1600/incline-barbell-press_0_0.jpg" width="640" /></a></div>
<div style="text-align: center;">
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<h4>
<span style="color: purple; font-family: Trebuchet MS, sans-serif;">What are the best ones to do?</span></h4>
<b><span style="font-family: Trebuchet MS, sans-serif;">There are a few particular chest workouts that are really going to be
 great for you but you just don’t yet know which ones they are. There 
are some terrific chest workouts which you can try and that you can do 
if you are a female, however, most women don’t tend to want an overly 
muscular and worked out chest. It is generally more for the men who want
 to work out their pectoral muscles and who want to benefit from really 
good chest workout ideas.</span></b><br />
<h3>
<span style="color: orange; font-family: Trebuchet MS, sans-serif;">Ideas</span></h3>
<b><span style="font-family: Trebuchet MS, sans-serif;">One great of the great chest workouts to try and is going to be a 
great starter for you is the cable crossovers exercise which is 
performed as follows:</span></b><br />
<ol>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Hold the pulleys in each hand, after setting the resistance for the pulleys and positioning the pulleys above your head.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Step forward of an imaginary line between the two pulleys while 
having a slight lean forward in your posture from the waist up and 
pulling your two arms together in front of you. This is the starting 
position.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Slowly let your arms travel back in an arc until you feel a slight 
stretch in your chest, maintain a slight bend in the elbow to stop bicep
 stress and breathe in as you perform this movement. Note your shoulders
 should be moving but your body and arms should remain in the same 
positions.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Using the same arc motion return your arms to the starting position.
 Remembering to breathe out at the same time and to keep your body and 
arms in the same positions while moving the shoulders.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Continue until the desired reps are reached.</span></b></li>
</ol>
<b><span style="font-family: Trebuchet MS, sans-serif;">Another great chest workout exercise to try is the incline dumbbell 
press, my favorite one, which is very similar to the bench press 
exercise. The exercise is simple as follows:</span></b><br />
<ol>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Set-up by sitting down on the bench supporting the two dumbbells on 
your thighs, then once settled on the bench lift your dumbbells up to 
shoulder width apart in front of your chest. Finally twist your hands so
 your palms face away from you as if you are holding a bar between the 
two.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Keeping control of your dumbbells constantly push them up with your chest as you breathe out.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Once you reach the top hold and then lower your dumbbells back down to your chest.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Repeat the movement for the required repetitions.</span></b></li>
</ol>
<b><span style="font-family: Trebuchet MS, sans-serif;">A final exercise which I think is great is the press up. It is 
simple, effective, works more than just the chest, can be varied to 
increase or decrease difficulty and can be done anywhere and without 
weights. It is performed as follows:</span></b><br />
<ol>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Lie flat on the floor and place your hands just above shoulder width apart, and holding yourself on them with straight arms.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Lower yourself down while inhaling until your chest almost touches the floor.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Hold and then return to the top while exhaling.</span></b></li>
<li><b><span style="font-family: Trebuchet MS, sans-serif;">Repeat for the required repetitions.</span></b></li>
</ol>
<b><span style="font-family: Trebuchet MS, sans-serif;">These three exercises should be a great start to your chest workouts.</span></b><br />
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<b><span style="font-family: Trebuchet MS, sans-serif;">A little bonus advice an exercise rhythm that works great for me and 
for others who I have researched is to do the following. The motion you 
breathe out on, i.e. the strenuous part, should take 1 second, then you 
hold at the top for 1 second, then the motion you breathe in on, i.e. 
the relaxation part, should take 2 seconds. This should help you to get 
the max out of your reps and you will certainly feel it.</span></b>

Muscle Building:Chest Workouts

What are the best ones to do? There are a few particular chest workouts that are really going to be great for you but you just don’t ...