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Showing posts with label exercises. Show all posts
Showing posts with label exercises. Show all posts

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What exercises work best for your chest?
We're all guilty of using wrong exercise or wrong workout for our main muscle groups. So we are going to provide you with the top 10 exercises for each of your 10 major muscle groups to ensure that you get the most out of your workout.
And we are going to do it in 10 separate posts, over the course of a month. One post for each muscle group. The muscle groups we'll be covering are - Chest, Abs, Back, Glutes/Buttock, Hamstrings, Upper arms, Thighs, Waist, Hips and Shoulders. So today lets look at the 10 best exercises for chest.

best chest exercises for men
The 10 Best Exercises for Chest

1. Barbell Bench Press

Considered to be the most basic and yet it's the best, most effective chest exercise. It is the ideal chest training exercise for all muscle fitness workout enthusiasts. Barbell bench press works on the chest, triceps, deltoids and lat muscles. With wide grip, barbell bench press works most on the chest muscles while a narrower grip works on the triceps.
Using heavy weights with fewer reps is perfect for muscle gain, while lighter weights with higher reps are perfect for strength.

2. Incline Barbell Bench Press

Incline barbell bench press works mainly on the upper part of the chest muscles and as a secondary function it works on the front part of shoulders. This exercise is very effective as it helps in developing the upper and middle chest muscles. This exercise can also be performed using dumbbells, smith machine, or by varying the grip.
This is the most effective chest exercise after bench press of course. If you have a 3 or 4 set routine for your chest, this would be the alternative exercise you would want to use.

3. Dumbbell Bench Press

Why dumbbell bench press? Because its very similar to bench press, with the only difference being that here we use dumbbells instead of barbell. It is a great chest exercise in gaining muscle and definition. Apart from the chest, it also works on the triceps as the barbell bench press.
The benefit with dumbbell bench press is that the weight lifted with dumbbells is balanced equally on both sides.

4. Incline Dumbbell Press

Again incline dumbbell press is similar to barbell incline press with the only difference being that the chest exercise is performed using dumbbells. It works the upper chest. Incline dumbbell press is recommended because using dumbbells allows the weight to be equally distributed in both arms.

5. Push Ups

Push Ups is a very effective chest exercise. Recommended by all trainers. Biggest advantage; It can be performed in a gym, home or outdoors and even an office. It works on chest and triceps. With hands wider, it works on chest while if you narrow your hands, it works on triceps. While the bench press is a great alternative, most of us don't lift as much weight in the bench press as we do in the push-up.
The push-up is considered to be the best - pound for pound, kg for kg exercise. In one study, found that 66.8 per cent of total body weight is lifted in a full push-up. So if you weigh, around 65kg, that means you'll be lifting 43kg, which is probably more than you would normally attempt in a bench press.
Performed as a warm-up exercise and it can also be used as a finishing exercise to fully pump the chest muscle.

6. Dumbbell Pull Over

One of the most effective chest exercises, simply because it works on the whole chest. With dumbbell pull over its not about the weight you are lifting but rather it is about how much you can stretch. Stretching part has more emphasis in this chest exercise than weights.
Dumbbell Pull Over works on overall chest and triceps as well. It is a very effective exercise and usually done as a last exercise on your full set.

7. Dumbbell Flyes

This exercise can be performed using dumbbells on flat, incline or decline bench. It depends on how you have structured your sets for your chest exercise. Dumbbell flyes emphasize the centre line area between the pecs and works the pectoral muscles of chest. This is a good chest exercise, one because it helps to give that sexy defined shape to the chest and second dumbbells allow you to fully work the chest equally from both sides.

8. Cable Crossover

The cable crossover is great for adding variety. Just to mix it up throw in a random workout, but this exercise is usually employed as part of a body part split having already completed say a bench press. The cable crossover target the chest muscles, this pieces of equipment (cable crossover) has unique properties.
When in doubt, go with cable crossover over any machine, cable crossover allow for a more freestyle motion, which greatly increases your likelihood of avoiding imbalances, untidy lifting techniques, and a greater overall body awareness of the muscles being used.

9. Decline Chest Press

As the name suggests Decline Chest Press is performed on a declined bench. It can be performed with both barbell and dumbbell (not at the same time of course:-o). Decline Chest Press works on the lower pectoral muscles of the chest. The exercise focuses on the chest more than it's flat or incline counterparts.
You need to do the decline barbell bench press if you are looking to increase the size and strength to your upper torso.

10. Chest Dips

Chest Dips is the exercise for chest performed on a dip bar. It works the lower chest area. It is one of the most efficient exercises for both chest and triceps. A properly executed chest dip not only works your chest, but also involves most of the upper body pushing muscles as well.
The chest dips is one of the most important free-weights exercises when emphasizing the pectoralis muscles. Contributing to an appealing physique, dips make your upper body significantly stronger. Chest Dips has greater overall strength training potential.
So there you have it, 10 best exercises for chest. Keep an eye out for the next one on Abs. And there is a surprise for you all.

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Generally speaking, entrepreneurs are more motivated and active than the average person and tend to put in more hours, and more varied hours, than employees and executives do. While this can be great for their income, it can really interfere with their workouts and overall physical fitness level.
Fitness Solutions For Entrepreneurs
Fitness Solutions For Entrepreneurs ( functional fitness solution )

Fortunately there are two steps both male and female entrepreneurs can take to stay fit and more consistently fit in their weightlifting sessions. Let's look at the two main issues facing entrepreneurial fitness and simple solutions to each...
Problem: Your Hectic Schedule 
Given the frantic pace and lack of uniformity in an entrepreneur's day, the biggest issue is usually scheduling. An employee, manager or executive knows their schedule in advance and can set aside regular times to work out. For the self-employed, however, plans to exercise at any given time can be thwarted at any point by one phone call, tweet or Google+ post that requires them to take other action.
Solution: Your Home Gym 
The solution to such scheduling issues is a home gym or an office gym. By having their own weights and bench(es) in the location most convenient to their usual days, workouts can be fit in at whatever point in the day there's an opening, be it morning, afternoon or evening. Instead of deciding to work out every other morning or night, simply choose which days of the week you'll hit the weights, then take the first opportunity on those days to get your exercises done. If it turns out to be a particularly hectic day, simply split the workout up through the day, doing two or three exercises at a time. Just be sure that by the end of the day you've completed each of your exercises.

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Problem: Little Time Available To Work Out 

 Building and running your own business takes a lot of work - and usually a lot of time, leaving entrepreneurs less gym time than others may have. And when you're working 10, 12 or 14 hour days, you don't often have time for long workouts - but you still want to stay strong and lean. In fact, your business schedule often demands more energy and physical endurance than other work choices.
Solution: Fast-Paced Great-Eight Workouts 

 Just as in your business operations, your weight training plan has to focus on getting maximal results in minimal time. So forget about all the various isolation exercises and focus on the big compound moves at all times. There are eight main compound exercises, the Great Eight, and these will work every part of your body for strength, endurance, muscle building and even fat loss.
The eight compound exercises to focus on, in this order, are squats, deadlifts, bent rows, bench press, overhead press, decline triceps extensions (A.K.A. skullcrushers), bicep curls and hanging leg lifts. As stated previously, if time is tight split these into 2 or 3 sessions on any given day, or simply reduce time between sets and exercises to finish a bit more quickly. In all, this workout should take no more than 40 minutes in total.
Note though, there are 2 major caveats for entrepreneurs using this plan... The first is to check with your doctor and be sure you've got the go-ahead to do thorough workouts. All too often the entrepreneurial lifestyle can lead to medical problems that need to be addressed before starting any exercise routine. The other issue is that because of your schedule you will often find it impossible to have a second person there as a spotter, and some of these exercises should not be done when you're alone. When exercising solo, use dumbbells held by your shoulders while performing squats, and again substitute dumbbells for the bar when doing bench press. Learn proper form for each exercise and be very strict in your lifts - safety is far more important than how much weight you move during each exercise.
Use this full-body workout plan on any 3 non-consecutive days each week, and up the weight slightly any time you can do 3 sets of 10 reps while maintaining form. Before long you'll find yourself feeling better, being stronger, looking better and marveling at your new-found energy levels!

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