Some of the most popular exercises in weight training are those that work the chest muscles.
When developed properly, these muscles contribute a great deal to an attractive upper body and to success in many recreational and athletic activities.
Presented here is the most effective exercise to build chest muscle.
The Infamous Free-Weight Bench Press The free-weight bench press involves the use of a barbell and a bench with uprights, called a bench press bench.
Begin by sitting on the end of the bench with your back toward the upright supports.
Now lie back and position yourself so that your buttocks, shoulders, and head are firmly and squarely on the bench.
Your legs should straddle the bench, and your feet should be flat on the floor, about shoulder-width apart.
This four-point position is important - especially the straddled feet - because it provides stability when you are handling the bar over your chest and face.
Improper body position on the bench is a common error.
Make sure your eyes are below the edge of the shelf and assume the four points of contact.
While the bar is supported on the uprights, grasp it with an evenly spaced overhand grip, hands about shoulder-width apart or wider.
An appropriate grip width on the bar positions the forearms perpendicular to the floor as the bar touches the chest.
Keep in mind that a wide grip is preferred because it emphasizes a larger area of the chest than a narrow one does.
From this position, signal OK to the spotter and push the bar off the uprights to a straight-elbow position with your wrists directly over your elbows.
Pause with the bar in the extended-arm position, and then lower it slowly to your chest.
The bar should contact your chest approximately an inch above or below the nipples.
A common error is holding the bar too high on the chest.
Concentrate on having the bar touch or nearly touch at your nipple area.
Inhale as you lower the bar to your chest.
Once the bar touches the chest, slowly push it straight upward to an extended-elbow position.
If your elbows extend unevenly, visually focus and concentrate on the arm that tends to lag behind.
Exhale through the sticking point, which occurs when the bar is about halfway up.
Do not allow your wrists to hyperextend.
Concentrate on keeping your wrists in an extended position.
When developed properly, these muscles contribute a great deal to an attractive upper body and to success in many recreational and athletic activities.
Presented here is the most effective exercise to build chest muscle.
The Infamous Free-Weight Bench Press The free-weight bench press involves the use of a barbell and a bench with uprights, called a bench press bench.
Begin by sitting on the end of the bench with your back toward the upright supports.
Now lie back and position yourself so that your buttocks, shoulders, and head are firmly and squarely on the bench.
Your legs should straddle the bench, and your feet should be flat on the floor, about shoulder-width apart.
This four-point position is important - especially the straddled feet - because it provides stability when you are handling the bar over your chest and face.
Improper body position on the bench is a common error.
Make sure your eyes are below the edge of the shelf and assume the four points of contact.
While the bar is supported on the uprights, grasp it with an evenly spaced overhand grip, hands about shoulder-width apart or wider.
An appropriate grip width on the bar positions the forearms perpendicular to the floor as the bar touches the chest.
Keep in mind that a wide grip is preferred because it emphasizes a larger area of the chest than a narrow one does.
From this position, signal OK to the spotter and push the bar off the uprights to a straight-elbow position with your wrists directly over your elbows.
Pause with the bar in the extended-arm position, and then lower it slowly to your chest.
The bar should contact your chest approximately an inch above or below the nipples.
A common error is holding the bar too high on the chest.
Concentrate on having the bar touch or nearly touch at your nipple area.
Inhale as you lower the bar to your chest.
Once the bar touches the chest, slowly push it straight upward to an extended-elbow position.
If your elbows extend unevenly, visually focus and concentrate on the arm that tends to lag behind.
Exhale through the sticking point, which occurs when the bar is about halfway up.
Do not allow your wrists to hyperextend.
Concentrate on keeping your wrists in an extended position.
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