The Best Shoulder Exercises For Mass

Do you want to know 5 exercises which will really improve your shoulder appearance and strength? These exercises are top quality but they should not obviously be carried out whilst neglecting the rest of your body. Ok, so in terms of the best shoulder workout, here it is:

1. SEATED DUMBBELL SHOULDER PRESS

How do you do it?

Sit on a chair at home or an upright bench at the gym. Lift 2 dumbbells and pull them to your shoulders. Keep your feet shoulder width apart. With your elbows directly beneath the dumbbells, raise them upwards until straight above your head, then lower the dumbbells to the starting position.

2. SEATED BARBELL SHOULDER PRESS

How do you do it?

Sit on an upright bench. Grab the barbell with a wider than shoulder width grip. Push the barbell directly upward until it is at arms length above your shoulders. Lower the barbell down to the front of your shoulders, then press it back to starting position. You can also do this exercise by lowering the barbell to the back of the head. It's really personal preference.

3. BARBELL UPRIGHT ROW

How do you do it?

Stand holding a barbell with a shoulder width grip. Make sure you keep your elbows above your hands at all times. Pull the bar up from the starting position until your elbows are shoulder height. Hold this position for a second then lower to the starting position.

4. DUMBBELL SIDE LATERAL RAISES

How do you do it?

Get 2 dumbbells. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Using your deltoids, raise the dumbbells out to the sides and upwards until they are just above shoulder level. Hold this position for a second to maximize contraction in the deltoids. Lower the dumbbells back to the starting position. Then repeat.

5. BENT OVER LATERAL RAISES

How do you do it?

Lift 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep your knees bent to prevent hurting your lower back. Hold the dumbbells at arms length in front of your. Keep a slight bend in your elbows. Raise the dumbbells to the back and upwards in a semicircular arc as far as you can. As with previous exercises, hold this position briefly to maximize the peak contraction in the rear deltoids and then lower the dumbbells back to the starting position.        



Source: http://EzineArticles.com/2825847

The Best Triceps Exercises for Mass

Learn the Best Triceps Exercises for Mass

When it comes to getting that beach body, the arms are one of the big time players. As I walk the gym, one of the most common exercises I see is the bicep curl. While the bicep muscle is very important when it comes to having great looking arms, the tricep muscle needs to be worked significantly, maybe more, than the bicep muscle. The triceps muscle makes up a larger portion of the arm than the biceps muscle, so in order to get bigger, more defined arms, you'll need to make sure your working your triceps muscle adequately on arm day. This article will talk about some of the best tricep exercises for mass. These exercises will work all three heads of the tricep muscle - the lateral head, medial head and long head. Before we get to the best tricep exercises for mass, let's talk a little bit more about the differences between each head.

1. Lateral Head - The lateral head of the tricep is on the outward facing side of the humerus and is responsible for the curvature of the arm when looking from the front view.

2. Long Head - The long head of the tricep runs along the bottom of the humerus and is the largest of the three heads. This is a very important muscle to hit when training the triceps for mass.

3. Medial Head - The medial head of the tricep runs along the inside of the humerus and provides definition more towards the elbow.

Now that you have an understanding of the three heads of the tricep muscle, let's get to the good stuff - the best tricep exercises for mass! These exercises will hit all three heads of the tricep, giving you an arsenal of exercises that will promote big time muscle growth while sculpting your triceps evenly. These three exercises are a must for anyone trying to turn heads with a pair of bad ass arms!

1. Tricep Dips - Tricep Dips are a staple for any good arm workout. When done correctly, dips hit all three heads of the tricep muscle, promoting maximum growth. Tricep Dips are easy to progress or regress. Depending on your goals, you can use an assisted dip machine or bench to rep out high volumes, attach extra weight with a belt to build strength, or make it a plyometric dip to train for power.

To Perform the Perfect Tricep Dip:

1. Assume a comfortable position on the Dip bars.
2. Begin the exercise by slowly lowering your body by pushing your elbows back (not out to the sides which leads to more shoulder stress) with a slight forward tilt of the torso.
3. Lower your body until your upper arm is parallel to the ground.
4. Begin the ascent back up by pushing your hands down into the Dip bars.
5. Stop just short of a locked out arm position to keep tension on the tricep muscle.

Tip: Perform the exercise in a controlled manner on the eccentric and concentric portions of the exercise. Focus of keeping the tricep muscle under tension the entire time. In other words, do not drop down without resisting gravity and do not accelerate up through the lift.

2. Skullcrushers - Skullcrushers are another awesome tricep exercise for hitting all three heads of the muscle. They have a great range of motion and can be altered slightly by utilizigin a flat bench or an incline bench. You can also change it up by using a barbell, EZ Bar or Dumbbells.

To Perform the Perfect Skullcrusher:

1. Assume a shoulder width grip on the bar or DB with arms extended out in front of the shoulders.
2. Begin the exercises by slowly lowering the weight towards the top of your head while preventing the elbows from flaring out to the sides.
3. Lower the weight to just above the top of your head.
4. Begin the ascent by pushing up on the bar through your hands maintaining equal effort on both hands.
5. Stop just short of a locked out arm position to keep tension on the triceps.

Tip: Perform the exercise in a controlled manner on the eccentric and concentric portions of the exercise. Focus of keeping the tricep muscle under tension the entire time. In other words, do not drop down without resisting gravity and do not accelerate up through the lift. Keep the elbows in tight, avoiding any flaring out of the elbows. If you can't keep the elbows in, get a spotter or reduce your weight.

3. Close Grip Bench Press - The close grip bench press is a unique tricep exercise in that you can push much more weight than other exercises for the triceps. Being able to move more weight will lead to larger muscle growth within the tricep.

To Perform the Perfect Close Grip Bench Press:

1. Assume the starting position with hands at roughly shoulder width or just inside shoulder width.
2. Lower the bar (or DB) towards your chest, keeping the elbows tight to the sides of your body.
3. Begin the ascent back up by pushing up with the triceps.
5. Stop just short of a locked out arm position.

Tip: Keep the elbows in tight to the body. In other words, avoid flaring out the elbows. As with any barbell bench press, try to avoid overextension of the wrist. The wrist is in a vulnerable position when it is overextended. This can be dangerous with heavier weight.

There it is! Three of the best tricep exercises for mass. Perform these exercises with various weight, reps and order and you'll start to see improvements in your arm size and definition. By utilizing all three heads of the tricep muscle, you'll get the most out of your arm workouts.

Source: http://EzineArticles.com/8659937

Bodybuilding Exercises For The Legs

Do you have a plan to gain more muscle mass? Your legs are one of the most important muscle groups to train. Bodybuilding exercises for the legs are important for several reasons. Muscular legs look good, that's for sure, but it also keeps your body in balance when you regularly train your legs.

If you train your upper body to the max and you skip to train your legs, your body is not in balance and it will be bad for your health. The danger is that your legs need to carry the increased weight of your upper body. Your legs should be conditioned to handle that.

CREATE MUSCLE MASS IN YOUR LEGS

The intent of bodybuilding is to gain muscle mass. With some sports like running or cycling you won't gain muscle mass. These sports are good for endurance. You need to keep your focus on exercises that will train your muscles.

To create muscle mass it is very important that you train the legs regularly. It is wise to train the legs at least two times a week. After you trained your legs, it is better to do no other exercises. Training of the legs is very demanding. If you train your legs the right way, you shouldn't have any more energy to perform other exercises.

EXERCISES FOR THE LEGS

Which exercises are most suitable for gaining muscle in the legs? Well, it depends on several factors. Aptitude is very important as that is a factor you can't influence. Some people have more aptitude than others to gain muscles faster.

If you have less aptitude to create more muscle mass, you can still focus on other factors that you can influence, like training, rest and nutrition of interest. To train your legs full force, it is important to perform big and heavy exercises such as the stiff legged deadlift, leg extension, deadlift, squat, lunge and dumbbell squat.

THE IMPORTANCE OF HEALTHY NUTRITION

Besides heavy and regularly training, nutrition is also very important. In case you don't train very heavily, most times it is sufficient to eat healthy. In case you go for a more severe training plan, then it is important to pay special attention to your nutrition. With bodybuilding it is important to eat a diet that will break down fat and increase muscle mass. In addition there are also proteins that you need to help your muscles recover after heavy exercises.

Source: http://EzineArticles.com/8768255

Girls Guide To Body Building - Do You Need A New Workout Program?

Are you planning to start a girl's body building program? You might have already read numerous articles about work out training programs or what exercises you need to start. Do not forget that in order to achieve a girl's body building program, you should follow it with a healthy diet.

Beef: It is essential in your diet plan if you are to build lean muscles because of its content such as zinc, cholesterol, protein, iron and B vitamins. It is highly advisable that you prefer to consume grass-fed cattle because they have upper concentrations of conjugated linoleic acid or CLA than those cattle raised conventionally. It boosts you to shed body fats.

Beets: It is a perfect source of trimethylglycine or also called betaine. It enhances your liver and promotes joints repair. Beets will also assist you in having the power and muscle strength that you need in order to perform the training program you have chosen.

Brown rice: It is a whole grain which is slow in digesting that helps you to keep extensive energy for your activities the whole day and throughout your work out. It can also improve the amount of your growth hormone which is very vital in boosting lean muscle growth, strength gains and fat loss.

Oranges: It promotes growth, muscle growth and endurance especially if you consume oranges before working out.

Cantaloupe: It is one of the best quick-digesting carbs. It is the best carb to eat in the morning after hours of sleeping or after your training program.

Organic Cottage Cheese: It is packed with casein protein which is excellent to nibble before going to bed. Casein protein is known as the gradual-digesting protein that you can consume which will prevent your muscles from being used as a source of energy while you are fasting at night.

Eggs: These are the best source of protein. Do not worry about the cholesterol content of eggs. Its cholesterol that helps decrease the level of bad cholesterol particles.

Organic Milk: It is rich in casein protein and whey. It is also loaded with amino acid glutamine and omega-3 fatty acids..

Spinach: It contains amino acid and glutamine which are essential in the growth of lean muscles.

Apples: Polyphenols in apples will help you avoid from suffering muscle fatigue and improve your muscle strength during your workouts.
Achieve your girl's body building program through following the strength training programs suited for you and consuming the above list of foods. It is highly recommended as well that you read articles on different myths about body building. You might be doing some myths that will put you on higher risks.
                                                 


Source: http://EzineArticles.com/7471902

Best Workout Programs For Men Method

Workout Programs For Men
Cut the bullshit and follow carefully perfected steps to reach a new, ripped you! Everything you need to know from nutrition to the best supplements is included. You have to be mindful of 4 things when building muscle: Your calorie intake (how much food your consuming), the exercises you are doing (are you targeting every area of the muscle?), your workout routine (when to work each muscle group), and the mentality you have when you train in the gym.

Best Workout Programs For Men Method
Your calorie intake has to be centered around not only your body type, but the type of activities your partake in and your training intensity. I personally am naturally very skinny. Because of this I have to consume a lot of calories in order to grow and put on muscle mass. In general, skinny guys obviously need to eat more than bigger guys. Use this to your advantage by tailoring your calorie intake to fit your needs. If you are bulking, you should aim for gaining one pound per week; if you are cutting, aim for losing one pound a week. Tweak your diet to find what works best for you!
The exercises in workout programs for men matter!
You have to learn to target each muscle group in a different way in order to make extremely lean gains and overall body symmetry. For example, if you are training legs, you need to stimulate not only your quads, but your glutes, hamstrings, and calves as well. You can do this through knowing which exercises to perform, the rep range to use, and in what order. A typical leg day of workout programs for men looks like this:
1. Warm-up on elliptical (it is very important to warm up your joints before heavy lifting)
2. Leg extensions 3×12 (helps to warm up your knees; I noticed that when I started doing these at the beginning of leg day, my knee pain diminished)
3. Squats 3×5 2×12 (this is the very core of your leg routine; both low-volume, high-intensity and high-volume, low intensity are utilized to build strength and also size through achieving hypertrophy (muscle size growth).
4. Barbell Lunges 3×10 (these are great for your glutes and how they tie in)
5. Leg press 3×12 (perfect for your outer quad sweep; place your feet close together)
6. Leg curl 3×15 (really targets the hamstrings; use slow, controlled motions to really contract and stretch your hams)
7. Stiff-legged deadlift 3×8 (this movement is designed to build massive hamstrings that make your legs look amazing from the back and side)
8. Calf-raises 3×30 (calves respond best to high volume so 30 reps/set is a good way to get them to explode!)
Best Workout Programs For Men and what schedule works best
If you are a beginner, it is best if you focus on core, compound movements such as squat, bench, deadlift, and overhead press. It is also optimal for you to train only 3 days a week and to limit your training sessions. Beginner workout programs for men for chest would look something like this:
1. Bench Press 3×5
2. Incline dumbbell chest fly 3×12
3. Dips 3×5
You will notice that there is very little volume. A beginner will grow best on a low volume routine when nutrition and rest is being taken care of. When you can stop adding weight to your lifts each workout, you know it is time to add more volume- you are now considered intermediate!
Mentality one must have using workout programs for men
When training, your mind must be in alignment with your body. You have to learn to listen to your body so that you can accommodate its needs and grow lean muscle mass. This includes building a proper rest schedule that is flexible. An intermediate routine could look like this:
Day 1: Chest                                                                             Day 2: Back        

Day 3: Shoulders and Traps                                                    Day 4: Legs

Day 4: Legs                                                                             Day 5: Rest


Source:  all-bodybuilding.blogspot.com

How to Build Chest Muscle Lightning Fast in 3 Easy Steps

If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I - Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals "pecs" are pretty big muscles, which means you're going to have work out different parts of your chest "one at a time" if you want maximum results and the fastest gains possible.

It's real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.
These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.
Here are a few exercises you can use to build chest muscle very quickly.
Upper Chest Muscle Exercises
- Incline Barbell Bench press - Military Dumbbell Presses - Incline Dumbbell Flyes
Lower Chest Muscle Exercises
- Decline Barbell Bench press - Parallel Bar Dips - Decline Dumbbell Flyes
Inner Chest Muscle Exercises
- Standing Cable Crossovers - Flat Bench Dumbbell Flyes
Outer Chest Muscle Exercises
- Flat Bench Barbell Presses - Flat Bench Dumbbell Flyes
By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.
How to Build Chest Muscle Step II - Work Your Chest to Failure
If you want to build chest muscle, you have to train your chest to failure. If you don't know what I mean, it's very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.
This is why you also NEED a spotter - someone to help you when your muscles fail during an exercise. For example, if you're bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed - that's the key to unlocking HUGE muscle gains.
When you train your chest muscle to failure like this, your body says "Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won't be as strenuous as last time". Training like this can and will lead to HUGE chest muscle gains quickly.
How to Build Chest Muscle Step III - Don't Cheat on Your "Negatives"
What are "negatives"? - Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you've reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).
Most people use gravity during negatives instead of having a controlled movement downward. This is what I call "cheating your negatives" and it's also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it'll be pretty dangerous and "useless" when you're trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.
Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.
Remember, it's not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example
So don't cheat yourself out of building the massive chest you desire by cheating on your negatives - this is when much of the pressure is being put on your muscles, so don't "wimp out".
To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you'll be on the road to a massive chest in no time.



Source:  all-bodybuilding.blogspot.com

How to Get the Best Physique

How to Get the Best Physique

1) Working out too much:
Everyone trying to get the best physique or dream body that they want think that the best way to get it is simply just by exercising as much as possible. Let's face it, if it was that easy, any male or female could be in the best shape of their life in a week. The correct overlooked way is to let your muscles rest after a workout. For example, if you work out a certain muscle group two days in a row without rest then they are not getting enough time to develop, and you will actually lose muscle. Yes, you can lose muscle and many people succumb to this by not letting the targeted muscle group rest.                        
2) Depending on supplements:
Don't get me wrong, supplements can be a key component when trying to get a ripped body, but if you're at the local store everyday of the week trying to find the best supplement then let me be the first person to tell you to stop. It is a mistake that the average strength trainer makes. The true results come from the workout itself and not the enhancements. Stay away from the pills and powders, and focus more on your workouts and diets. Which leads to my next point about diets and different foods.
3) Improper dieting:
If you want the best muscular physique you can possibly get then you're going to need a proper diet. It's not all about getting the biggest piece of meat you can eat,and feel relieved once you have a decent amount of protein in your body. Fruits, vegetables, and even foods high in carbs are just as essential. Remember, variety is the spice of life and in this case, it's one of the biggest factors in having a great body.                                                                                                                                
4) Going for muscle mass:
Too many people looking to get a good physique think they should be lifting the heaviest weights they have and building muscle mass. What they don't realize is that by doing so, they are actually working towards the bulky look that many body builders have. The hard truth is that you have to use lighter weight and do more reps to get lean muscles. Those are the muscles that give you the attractive look you're going for and the body people will envy.                                                                            
5) Not slimming down:
Anyone looking to put on muscle and get the best body need to build muscle as well as lose fat. If you try to gain muscle while having excess fat, you're only going to get stretch marks and look burly. You're reading this because you want an amazing body, not to be the biggest looking male or female on the planet. In order to do so, you need to slim down. This is much easier than building muscle believe it or not. Different ways to lose that gut and work towards a six-pack is to jog, swim, do cardiovascular workouts, and most of all, just be active.


                                                                                 Article Source: http://EzineArticles.com/7482281

Great 7Day Workout Program for bodybuilding

Everyone knows that in order to build a muscular body you need to go to the gym and workout. However, this is just a fraction of the story. There is a lot more to it than you thought. Muscle building is a slow process which requires a strict disciplinary schedule in terms of work out, diet and sleep. Furthermore, it needs a lot of patience, strong will and determination to go all the way till the end to accomplish what you started. So if you though just going to the gym and lifting some dumbbells will get you there, you need to think again. Read below to know exactly what you need to do.
After you have joined a gym you must go to the instructor and take his consultation. Tell him about your plan and what you want to achieve. Depending on your physique he/she will give you an exercise routine which you will need to follow. It will mostly consist of a body part wise exercise schedule. You must work one part of your body per day to get maximum results. It is important that you consult an instructor as you must know exactly what to do and when to do. Otherwise you will only end up spending time for nothing.      



Source: all-bodybuilding.blogspot.com

Gaining Muscle Fast!

Lots of people spend years gaining their muscles but don't get the results they want. Others want to get bigger, but they just don't know where to start. Whether you want to bulk up, get a bigger chest, or want to achieve any other muscle gaining goal, here's some great tips and tricks that will help you immediately get better results:
- Don't do cardio and weights at the same time. You have to concentrate on the weights to maximize your results. Only use a 5-10 minute cardio warm-up, otherwise you are burning calories that your body needs to gain muscle.      
                                                                                                                       
- Go hard. Use some heavy weights that give you a challenge. Lift 8-10 repetitions per set, and do 3-5 sets per exercise.                                                                                                                                      
- Use the "big three" exercise. These are the deadlift, the squad, and the bench press. They help you gaining muscle fast, and build strength.                                                                                                          
- Lift. Use different kind of bells and machines. Like: drumbells, barbells and weight lifting machines. These weights will help you successfully getting stronger, and makes the muscle building progress faster.                                                                                                                                        
- Eat properly. If you want to increase muscle you have to eat well on the days you exercise. Especially one hour before and one hour after your training, this helps feeding your muscle so they will grow bigger. Try to eat more healthy proteins like beef, fish and healthy carbohydrates like yams, sweet potatoes and healthy fats like coconut milk.                                                                                
- Take your rest. A muscle needs rest to repair from the muscle-building training session. This repair period will take about 72 hours. So don't train every time the same muscle, but train for example: Monday chest, Wednesday back, Friday abs.                                                                                                    
- Train at least 2-3 times each week. To gaining muscle fast a 3 times training will be enough. If you are a beginner it's highly recommended to train 2 times a week for about a month and build it up later.
- Recover. You have to give your body what it needs to recover. A few tips: shower a little colder than you used to be helps a lot, buy some large clothes that fit well, and your minimum sleep has to be 8 hours a day, in this time recovery and repair occurs.                                                                                
- Set goals that are reasonable. Make a list of how much weight you want yourself to lift for a period or how many fat you will lose. If you have some clear goals, you know what to work for and this makes it easier to get it.                                                                                                                                      
- Make a bet with yourself and your friends. It helps and motivates you if you make a bet. You can say: in the next month I can do 5 sets of this exercise instead of 3.                                                                  
- Last, but not least. Keep pushing yourself and look at the progress you make. See yourself having progression and getting bigger and bigger in no time.                                                                              
Don't worry if you think this is not for me, or this will take me too long. If you know what

Gain Muscle and Increase Your Chest by One Inch in a Week

Gain Muscle and Increase Your Chest by One Inch in a Week

Today I am going to explain to you how to quickly and easily add an inch of muscle to your chest and increase your bench press.                                                                                                                                  
All you need to do is follow this simple push up routine for a week and you will see incredible gains. I did this routine a few weeks ago and I saw a noticeable increase in strength as well as muscle mass.
Before I started my chest measured 39 inches and I could bench 255 twice. After I finished, my chest had increased to 40 inches and I was able to bench 255 five times. This is an incredible increase in strength.
So here is the routine:
Day 1 is a work day, which is when you will build the muscle. On work days after you wake up you will do as many push ups as you can. This is your max set. Every 2 hours you will do another set of push ups. Each set will be half as many push ups as the last set. If a set should be less than 5 push ups, then do 5 instead of half. Stop once you have done 5 sets.                                                                      
Day 2 is a recovery day, which is when your body recovers so you are able to do another work day. Do 50% as many push ups as you max set from the day before when you wake up, then do the same number of push ups 2 hours later and you are done for the day.                                                                          
From here on out you will alternate between work days and recovery days. Each work day you will reset your max set when you wake up. Be sure to eat more than normal on work days, and get plenty of protein. On day 1 my max set was 65. By day 7 my max set was 100. This routine can work for anyone, whether you haven't worked out in years or you go to the gym several times a week. I have been going to the gym several times a week for over 3 years and this routine added an inch to my chest and added more than 20 pounds to my bench. Give it a try, what do you have to lose? A week?
While was doing this routine I still hit the gym and worked shoulders,
back and biceps but I avoided  working my chest and triceps.

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 yet know which ones they are. There are also 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.
Ideas
One 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:
1. Hold the pulleys in each hand, after setting the resistance for the pulleys and positioning the pulleys above your head.
2. 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.

3. 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.
4. 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.
5. Continue until the desired reps are reached.
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:
1. 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.
2. Keeping control of your dumbbells constantly push them up with your chest as you breathe out.
3. Once you reach the top hold and then lower your dumbbells back down to your chest.
4. Repeat the movement for the required repetitions.
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 is easily done anywhere and without weights. It is performed as follows:
1. Lie flat on the floor and place your hands just above shoulder width apart, and holding yourself on them with straight arms.
2. Lower yourself down while inhaling until your chest almost touches the floor.
3. Hold and then return to the top while exhaling.
4. Repeat for the required repetitions.
These three exercises will be a great start to your chest workouts.
A little bonus advice an exercise rhythm that works great for me and 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.



Source: all-bodybuilding.blogspot.com