Back Workout

Although there are many kinds of chest workout exercises, the basic ones remain the best. If you are a beginner, it’s important that you know the fundamental routines before moving on to more advanced exercises.

Barbell Bench Press

Lie down on the bench (Olympic bench and 45 lb barbell recommended). Your soles should touch the floor. The buttocks, head and upper back must touch the bench the whole time. Set the elbows at a 45 degree angle.

Lower the barbell slowly until it makes contact with your nipples. Drive the barbell through the middle point of the repetition. Raise the elbows straight up. Variations of the bench press include the pin press, floor press and board press.

The Dumbbell Bench Press

This chest workout routine ensures the strength on both sides of your body is balanced. Lie on the bench with the soles on the floor. Again, the buttocks, head and upper back must maintain contact with the bench.

Raise the dumbbells and lower them down to your chest. Now raise the dumbbells to the middle point using your chest. When gripping, it is possible to use a wide, medium close grip.

Pushups

Decide if you want to do the pushups with your knuckles or your palms. As you lie on the floor, make sure the body is in a straight line. Only the toes and hands should make contact with the floor. If you are having a difficult time, perform the pushups on your knees.

After a month of this, you should be able to do the regular pushups. The hands should be 3 inches outside shoulder width. The nearer the hands are, the more the triceps will be used. A wide hand stance is preferable when working on the chest.

When pushing up, make sure you are as low to the floor as possible without the chin, stomach, legs or chest touching the surface.

Chest Dips

Get yourself a dip station. Begin at the top with the arms extended fully. Dip down until your upper arms are parallel to the surface. Hold still for half a second. Contract the pectorals and using the triceps, return to the top spot. Repeat the process. Don’t lock the elbows when performing this exercise.

While you are performing chest workouts, you must not neglect the other body parts. By working on your shoulders, back and other muscles, your whole body will grow and develop proportionally.

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