Inclined Bench Press

Inclined Bench Press is an important exercise to develop the upper part of the chest.It is an integral part of any bodybuilding workout for the chest.It helps to gain lean muscle and is extremely useful for those who want to build muscles.This exercise also works on the shoulder muscles and triceps.

CORRECT TECHNIQUE:

• Inclined bench press is similar to the flat bench press in technique,the only difference being that you now lie on an inclined bench rather than a flat one.

• Lie flat on the bench with your back against the bench.Keep your feet firmly planted on the floor.

• Grab the bar with your hands placed slightly greater than shoulder width apart.Take the help of a spotter to lift the bar over your chest.

• Bend you elbows a little,making sure not to lock them up.Inhale as you bring the bar to your chest,near the point where abdomen meets chest.

• Exhale as you push up.

• Keep in mind that your feet should be firmly planed on the ground,so that you do not lose balance.

• Also keep in mind that your back should be planted firmly onto the bench.Make sure you dont arch your back while performing the exercise.

Push Ups

Push Ups are the most basic chest exercises and a basic component of any chest workout routine.They are the most general exercises and can be done anywhere,without any equipment required.They are helpful to gain muscle and develop the shape of the chest.It is also helpful to develop core strength.It is a compound exercise that uses chest,biceps,triceps,shoulders,back,abs and even legs.

CORRECT TECHNIQUE:

•  Lie on the floor and position your hands slightly wider than your shoulders.Your whole body weight will rest on your hands and toes of your feet.

• Keep your body in a straight line from head to toe,without sagging in the middle.

• Contract your abs and pull your belly button towards your spine.

• Keep the core tight throughout the workout.

• Inhale as you slowly bend your elbows and lower yourself until your triceps are parallel to the floor.

• Exhale as you start pushing yourself back to the starting position.

• Do not lock your elbows at the top.

Dumbbell Pullovers

 

Dumbbell pullovers,or in short pullovers,are one of the very important exercises in chest workout routine.The most significant benefits of pullovers are that they stretch and expand the entire rib cage and put resistance on the entire upper body including the chest, arms, shoulders, and lats. Therefore, pullovers will help build a bigger and wider rib cage and chest.Another benefit of this exercise is that it can be done at home w.out any special equipment. They can be done with the help of a dumbbell or a rod.

CORRECT TECHNIQUE:

• Lie down perpendicularly to a bench,with your upper part of back on the bench.

• Grasp a dumbbell from the inside of its plate,and keep it at arms distance from the chest.

• Keep both feet on the floor and your butts should be below the level of the bench.Try to keep them there during the course of the workout.

• With a slight bend at your elbows,lower the weight down and over your head until your triceps are parallel to the ground.

• Use your upper chest muscles to bring the dumbbell to the starting position.Do not move your hips.

• To add an extra tricep burn in the workout,lower the dumbbell to your chest when you reach the end of a repetition.

Pec Deck Butterflies

Pec Deck,also known as pec deck fly,is an important chest workout exercise for beginners.It is easy to perform and is a very good exercise if you want to develop your chest.

CORRECT TECHNIQUE:

 
• Sit with your back firm against the pad.

• Grab the handlebars or place your elbows at the pads,depending on what type of machine you are on.

• Your biceps must be parallel to the floor.Adjust the height of the seat to ensure this.

• Push the handles/pads towards each other,without jerking and/or swinging.Exhale as you bring them towards each other,slowly.

• Make sure that you bring your arms closer using your pectoral muscles,squeezing them together as you bring your arms closer.Puff up your chest and squeeze tightly at the top range of motion.

• Now slowly inhale and go back to the starting position.This completes one repetition of the pec deck.

Chest Dips

Chest dips is similar to a push up exercise,but done in a standing position.Although it involves triceps,biceps and shoulder muscles,if done correctly,it primarily works on lower and upper chest muscles. Following the correct technique given below ensures that you workout your chest muscles properly without the risk of injury.This exercise is an important strength gaining and muscle gaining exercise for those genuinely interested in bodybuilding.

CORRECT TECHNIQUE:

 
• Warm up properly before this exercise. It is advised to do some cardio and stretching exercises before-hand to loosen your muscles and increase your heart rate.

• Grab the parallel bars on the hanging dips machine.Your elbows should be pointing away from your torso.Lean forward,around 10 degrees.If your elbows are close together,it will shift the emphasis on your triceps.

• Crossing your legs at then ankles,inhale as you go down to your full range of motion.At the bottom,push your body upwards,exhaling as you go up.

• Make sure you dont lock your elbows at the top.Restrict your upward motion to the point where the elbows are just about to lock up.

• Make sure you go down to your maximum range,but dont go low to an extent that it does not strain your shoulders.

Inclined Dumbbell Fly

Inclined dumbbell fly is an important chest workout exercise,which has a dual benefit of giving a stretch at the bottom and a squeeze at the top to your pectoral muscles,unlike any other exercise.This is the primary reason it is an important bodybuilding workout component.It helps to build muscle mass,improves the range of motion and helps give shape to the chest.

CORRECT TECHNIQUE:

 
• Lie flat on the inclined bench.Keep your back straight and feet firmly planted on the floor.

• Grab the dumbbells and hold them above your head,perpendicular to the floor.Bend your elbows slightly.

• Now,slowly bring the weights down to your sides,as shown in the video,inhaling as you go down,till your biceps are parallel to the floor.

• Bring the weights back to the starting position,exhaling as you go up.

• Make sure you are in full control of the motion.If no,make sure you have someone to assist you.

• Try to lift back the weights with your pectoral muscles,not with your shoulders or biceps.Bring your chest closer at the top of the motion.

Flat Dumbbell Fly

The flat dumbbell fly is an important chest exercise and is helpful to give the chest a proper shape.It is an essential exercise in any bodybuilding workout.Aimed at developing the triceps,shoulder and outer chest muscle,it is easy to do and no special equipment is required except two dumbbells.

CORRECT TECHNIQUE:

• Lie on a flat bench with dumbbells in your hands,or ask someone to hand them to you.If you have dumbbells in your hands,keep them on your chest.

• After you have lied down,push the dumbbells over your chest,perpendicular to your chest,palms facing each other.Bend your elbows slightly.

• Next,lower the dumbbells to the side,till your biceps are parallel to the floor.

• Then raise the dumbbells to starting position,squeezing your chest muscles on the way up.

Decline Dumbbell Fly

Decline Dumbbell Fly is an exercise that helps build muscle and adds variety to your chest workout routine and gives shape to the chest.It targets the lower and middle pectorals.The decline dumbbell fly will develop a region of the chest which most people often ignore in their bodybuilding workouts.However,if you fail to work your lower pectorals,you will never be able to get the rounded chest,which is key for a superb body.

CORRECT TECHNIQUE:

• Lie on a decline bench,with your feet secured under the foot pads.Keep your back and head on the bench at all times.

• Grab two dumbbells and bend your arms a little.Your palms should be facing each other.

• Lower the dumbbells to the side,while keeping the elbows slightly bent.Your biceps will make a “T” with your chest.

• Now raise the dumbbells back to starting position.Squeeze the pectoral muscles on the way up and at the top.

Decline Bench Press/Dumbbell Press

Decline Bench Press is an important lower-chest workout,which is helpful in giving a proper shape to the chest.It is similar to a Flat Bench Press,but the only difference is you lie downwards on an inclined surface.

CORRECT TECHNIQUE:

 

 

• Lie facing upwards on the bench and secure your feet with the brace.Grab the bar from the rack.Your grip should be slightly greater than shoulder width apart.
•     * The degree of decline should be 20°-30°,and since you will have lesser control as compared to flat bench press,it is advised to have someone keep an eye on you.
  
      * Now pick up the bar from the rack.Make sure your lift is perpendicular,and though it may not be easy,make sure the movement of the bar is perpendicular to the ground.
  
      * Slowly lower the barbell down towards your lower chest,towards the region where chest meets the abdomen,as far as possible without hitting your body. Pause, then slowly raise the barbell back to the starting position without locking the elbows out. Repeat for desired reps.
      * While going down,make sure your elbows are at an angle of 45°-90° with your torso. 90° may keep focus on your pectoral muscles but will cause unnecessary shoulder strain.
  The Decline Dumbbell Press has the same technique and motion.The only difference is that you have dumbbells in place of a rod.

Cable Cross Over

 

The Cable-Crossover,or in short,the Cable Cross,is an effective exercise to give a proper shape to the chest,and also for finishing a Chest workout.The best thing about this exercise is that you can work different parts of your chest by varying the tilt of your body.

CORRECT TECHNIQUE:

• On a Cable Cross machine,stand with your feet a little wider than shoulder width,and your back towards the machine.

• A cable cross machine looks like this.
• 
• Grab hold of both the handles,select a light weight,bend your elbows a little and bend at the waist.You will look like a “T” at this moment.

• Take a deep breath in,squeeze your abdominal muscles and bring your arms towards each other,as if you are going to hug a tree.

• Make sure both the arms travel in the same line till your hands meet.

• Once your hands meet each other,squeeze your chest for a count of 2 and, keeping the movement under control,reach back to starting position,and stretch your chest.

• Make sure your shoulders are relaxed and your back is straight.

Bench Press/Dumbbell Press

Flat Bench Press,or simply Bench Press,is the most effective and common exercise to build muscles of the chest region.It is an integral part of all bodybuilding workouts.It is usually performed with the help of a rod,with weights placed at the ends of a rod. This exercise is used to tone the chest muscles,triceps and some back muscles.

When the rod is replaced by a pair of dumbbells,it is called as flat dumbbell press or simply dumbbell press.
You may find people who bench real heavy but their muscles are not in accordance with the weight they bench.This is primarily due to poor technique. The prime concern is technique over benched weight. You may bench more weight with an improper technique,but will ultimately injure yourself.
IMPORTANT TIPS:

• The shorter distance you move the weight through,the more effective it will be for you.So push out your rib-cage and squeeze back your shoulders.
• When you go in for the press and lay down,your feet should be flat on the floor and you should push with your legs as if you were trying to slide your back up the bench,but don’t actually let the back slide up the bench.Put some chalk powder if friction is less.
• When you lay down,make sure the bar is in line with your eyes.
• Once you grab the barbell,squeeze it tight and pull it outwards,and tighten up your whole body.This will tighten up the muscles in your upper body and give a more solid base.
• Once you remove the bar from the stand,keep it at arms length and let the weight settle,meanwhile maintaining your position.Take a deep breath and hold it.

CORRECT TECHNIQUE:

• Now that we know the correct posture,lower the bar to where the abdomen and chest meet.
• Keep your elbows tucked in at 45° angle.This will ensure more strength at lower part of push,and will help in not putting undue pressure on the shoulders.
• When you start the push,the chest muscles will come into play in the starting,and then the triceps will take over in the middle part.
• To effectively work the triceps,move them as if you are pushing yourself away from the rod,not pushing the rod away from you.

Implementing these bodybuilding tips into your bench press workouts will take some initial practice, but once you get used to it,the results are amazing. You will feel strong during lifts and most importantly you will be able to lift more weight, with better form, and less risk injury.