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Chest Workout

June 09, 2012 | Comments: 0 | Views: 260

I have been working out for a few years and wanted to write something to help others who are going into bodybuilding.

One of the main body parts you will workout is the chest. I normally combine this with either a similar muscle group (triceps or shoulders) or I'll switch it up by doing Splits e.g. chest and biceps.

Something important to recommend is to remember to workout your rotator cuffs (shoulders), as this can help improve your bench press dramatically. Stretching the rotator cuffs and building these small muscles is also crucial as a weakness in rotator cuffs are the most common reason for shoulder injuries, normally as a rotator cuff tendonitis.

With bench press, remember to bring the bar as low as you can (without bouncing the bar off your chest). Avoid the temptation to stop too high up as many people do. Make sure you get the technique right with a light weight, before upping the weight. If this is your first bench press, don't just do the same as others around you, drop it low to begin with, get the technique right, and work out how much you can handle. It is also much better if you have someone to spot you (be there to help you in case you begin to struggle). Even once heavily experienced, it is still incredibly useful to have someone spot you, as you will continue to try to reach new levels.

Once you have done bench press, I would recommend doing (both or either) an incline and a decline. Remember when doing bench press, incline and decline, you can do this through a barbell, dumbbell or on the smith machine. I believe alternating this is best (my favourite being the dumbbell press). With incline you will most likely have to do a slightly lighter weight, whereas on decline you should supposedly be able to do slightly more. Decline does however require you to get into an unnatural position; therefore I would get comfortable with this before progressing.

Following this I would add in a workout such as flyes (whether dumbbell flyes or using cables as a cable crossover). This is another exercise which places a fair amount of pressure on your rotator cuffs, so keep this in mind. If first starting out, it might be best to try the pec deck machine.

After a workout I will always try to have a whey protein shake with a banana. Try to take your protein shake within half an hour of finishing your workout.

Source: EzineArticles
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