Chest execrises

There are a few ways to concentrate on your chest one of the most common is bench press, while iso dumb bell chest press is for more advance lifters and flyers are also good for chest muscles. One of the primary reason why bench press is so abused is because its easy to do, your chest will get results quick if it is undeveloped and being able to brag about how much your bench press is is a common thing(vanity). It is still important… The iso dumb bell bench press is the next evolution of the bench press.

How to proform the bench press

1. In your starting position laying flat on the bench or arching your back in a brigde position placing your hands in close, shoulder length apart or alittle farther out all works different muscles.
2. There are two ways to breath in this execrise 1 is to hold your breath and do as many reps taking the weight up and bringing it down to 1 or 2 inches above your breast bone and press all the way up 1 rep then as you rep the bar without letting the breath go or to breath in on the way down and breath out when going up

Hand position concentrate on what part of the body

Close grip-triceps, shoulders and chest

shoulder length apart grip- biceps, shoulders and chest

far grip- outer pecs

Most common mistakes made when preforming bench press and ways to correct them

1. Not breathing or holding a breath in- one has to decide on which technique to use if you are holding your breath you have to get a deep breath and keep it. If you choose to breath in and out must concentrate on each rep.
2. not having the weight come don 1 or 2 inches above the breast bone- lower the weight, lower the reps or have a partner let you know when it is low enough before you press up.

different ways to bench press

These are a few common ways to bench press: Negatives, prymiads, drop sets and partner assisted bench press.