| The chest muscle mass group, the pectoralis major, is | | | | Utilizing an incline bench and a lighter weight barbell, |
| the biggest muscle group in the upper body. As a | | | | begin with the barbell grasped palms down plus your |
| result, the chest requires a lot of bodybuilding chest | | | | arms facing all the way down. Raise the weight |
| workout workouts to work the upper, lower and inner | | | | smoothly overhead, continuing until your arms are |
| pecs. A good looking chest really sets off the look of | | | | extended behind your head. |
| a physique. | | | | Dumbbell Flies, Flat Bench |
| Also starting out bodybuilders understand that to be | | | | Using two moderately heavy dumbbells and lying |
| able to build muscle mass, you need to rip it down with | | | | supine, begin with the dumbbells held straight up. Lower |
| exercising and rebuild it using a high-protein diet. A | | | | them smoothly while bending your arms slightly at the |
| bodybuilding diet should be at least 25% protein and | | | | elbow. The finish point should be together with your |
| 40% natural, unrefined carbohydrates, with the balance | | | | arms parallel with the floor. Don't hyperextend your |
| being in fats and fibers. | | | | shoulder joints. |
| The bodybuilding chest workout should be the total | | | | Incline Press with Barbell, Wide-Grip |
| focus of a single workout each week. Other muscle | | | | Utilizing an incline bench, start with the barbell straight |
| groups will get worked in this routine, but only as | | | | overhead. Lower the weight to your upper |
| incidental to the chest exercises. The workouts will | | | | chest-lower neck area. Use a weight that exhausts |
| involve barbells, dumbbells and body-resistance moves. | | | | your muscles at eight to ten reps. |
| The exercises should be performed in the order of | | | | Decline Press with Barbell, Wide-Grip |
| descending strength of the muscle parts. In other | | | | Utilizing a decline bench, start together with your arms |
| words, start with the workout for which you use the | | | | perpendicular to the floor. Lower the weight slowly to |
| heaviest poundage. Then work down the ladder from | | | | the neck and perform eight to ten reps. |
| there. | | | | Flat Bench Dumbbell Press |
| Most chest bodybuilding workouts will be three sets of | | | | Begin the move with the dumbbells straight overhead |
| eight to ten repetitions each for an intermediate level | | | | and then lower them to your upper body keeping your |
| bodybuilder. An advanced exerciser should consider | | | | elbows high plus your upper arm nearly parallel |
| raising that to five sets of six to eight reps with | | | | together with your shoulders. Use heavy dumbbells for |
| heavier weights. | | | | eight to ten reps |
| The flat bench press, with Barbell, Wide-grip | | | | Flat Bench Dumbbell Pullover Press Lateral |
| Lie flat on the bench together with your feet planted | | | | Utilizing medium weight dumbbells and beginning the |
| flat and squarely on the floor. Grip the bar at about | | | | move with the weights at your upper body, rotate the |
| double shoulder width. Lower the barbell to your upper | | | | dumbbells past your head towards the floor. In one |
| chest-lower neck region, pause, and return to | | | | movements, bring them back to your upper body and |
| overhead. | | | | press them overhead and then immediately perform a |
| Begin using a one set as a warm-up by using a | | | | lateral fly together with your arms bent at a forty-five |
| moderate weight. Perform the next sets with the | | | | degree angle. |
| maximum weight you can handle for eight to ten | | | | Push-Ups Hands Together |
| repetitions. | | | | Believe the push-up position with your body straight |
| Make each movement slow and smooth and pause at | | | | and up on your toes together with your hands about a |
| full contraction. Do not bounce the weight on your | | | | foot apart. Perform push-ups slowly for as many reps |
| upper body. Do not arch your back or lift your | | | | as you are able. |
| buttocks off the bench as this will place strain on you | | | | Which completes your bodybuilding chest routine. Bring |
| lower neck and could cause injury. | | | | on those ripped upper body muscle groups! |
| Front Barbell Raise, Incline | | | | |