|
|
Chest
Workout - Chest Muscle Exercise For Women
Chest Workout and Exercises
|
|
|
|
It’s the safest way to build
the chest, ladies. All it takes is an adequate training
facility, a rush of determination, and an effective
exercise regimen.
And no. There’s no silicone
required.
The myth that a strong, muscular
chest is a member of the men’s only club is
just that – a myth.
More and more women in bodybuilding
and fitness are discovering the benefits of a healthy,
chiseled chest.
The isolation that separates the
two pectoral muscles, dipping between them like a
deep canyon, is synonymous with tone, development,
and strength.
Chest Workout Exercise
So open up your treasure chest with
some of these great exercises aimed at sculpting and
isolating your pecs.
Incline Dumbbell Press
Lie on an incline bench, taking
a dumbbell in each hand. The weights should be parallel
with each other, palms facing outward, as your elbows
are locked in 90-degree angles to your sides. Slowly
press the dumbbells upward and slightly in, stopping
just short of your elbows being locked out. Squeeze
the pectoral muscles during the contraction for a
moment before slowly lowering the weights to the starting
position, where your upper arms should be parallel
with the floor. Repeat this motion for 12 reps over
3 sets.
Bench Press
Extend your grip out on the flat
bench press to shift the emphasis to the lower pecs.
The bench press is one of the best all-around exercise
for developing the chest muscle.
Bench Press (Close Grip)
The mid-range section of this movement
really targets the inner chest pretty intensely. Later
in the movement, of course, the triceps and upper
chest take over.
|
|
|
BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
|
|
- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
|
Incline Dumbbell Flyes
Set the incline bench at roughly
a 45-degree angle. Take a dumbbell is each hand with
your elbows locked at a 90-degree angle out at your
sides. In this exercise, your palms should be facing
each other. As you slowly squeeze your pecs inward,
your hands should be moving toward each other in a
circular motion above you. Squeeze your pectoral muscles
during the contraction, as the dumbbells should come
just shy of tapping each other. Do 3 sets of 10-12
repetitions.
Cable Crossover
Clasping the handles on to the upper-cable
stations, step forward on one foot for balance while
locking your elbows in a slightly bent position. Bring
your handles down low, around your waistline, at a
slight angle in front of you. Bend forward while extending
your chest, squeezing tight on the contraction. Holding
this position, allow the weight to slowly pull your
elbows back, providing a healthy stretch. Repeat the
motion and try three sets of 12-16 repetitions for
great toning and isolation.
Like any other muscle group, pectoral
exercises must be accompanied by strict, disciplined
form. Without the proper form and range of motion,
these exercises will instead inflict pressure on joints
and muscles other than the ones you are targeting.
Also, while performing these exercises,
focus your mind on grinding those pecs into the shape of
your desire.
>> Click here for Pete Sisco's Maximum Strength Program (Generate optimum workouts to achieve maximum results. Average
increase in strength of 70.2% in 30days)
If you are serious about transforming
your body to its ultimate potential, get Will Brink's Bodybuilding Revealed which
received great reviews from top pro athletes like
Lee Labrada, Charles Poliquin, and more. >>
Click here for AJ Dicaprio's Chest and Triceps training
video
|
|
| |
Bowflex & Total Gym Home Gym |
|
Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more. Click here for the BowFlex Ultimate 2 |
|
Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more Click here for the Bowflex Revolution |
|
Total Gym Home Gym With Total Gym, you target all major fitness areas with just one workout: resistance training, cardio training and stretching. Everything your body needs on just ONE machine.
>> Click here for Total Gym - As Seen on TV with Chuck Norris & Christie Brinkley. 10% OFF with Promo Code: 11001  |
|
|
|
|
|
|
| |
|
|
|
