Best Chest Workout Weight Training Exercises

www.LeeHayward.com It’s Lee Hayward here with a complete chest and shoulder weight training workout routine. Hardly a day goes by that I don’t get at least one e-mail from someone asking how they can build a big muscular chest. Well in this video clip I’m going to share one of my all time favourite chest workouts for fast muscle gains. I like to start my chest workouts with a big basic compound power exercise. Usually some form of the bench press. In this video I’m doing the barbell bench press but I’ll sometimes use dumbbells or incline bench presses instead. When doing bench presses make sure to set up properly by expanding your chest, arching your upper back, and pulling your shoulder blades back. This will help to fully activate the chest muscles and place less strain on the shoulder joints. It’s also a good idea to have a spotter with you at all times just in case you need help lifting the barbell off your chest. The next exercise that I like to do is the dumbbell flye. This exercise works the chest in the fully stretched position. I don’t use heavy weights here, but rather I emphasize getting a full stretch in the pecs. I even hold the weights for a second at the bottom position to get a better stretch. You’ll also notice that I only lift the dumbbells about ¾ of the way up. Going all the way up just takes the stress off the chest muscles. In the video I’m doing incline bench flyes. But sometimes I’ll do flat bench flyes, or decline bench flyes to work the chest …

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Muscle Building Workout Program – week 15

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Some routine for a good body shape

So if your like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar.

The six exercises will be broken down into 3 supersets of 2 exercises.

So, the first superset will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.

Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

The next superset is negative wide grip pull ups and decline press ups

For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form.

From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up – Try 10 to 20 reps.

Again, you will do this superset for five minutes going back and forth between these two exercises.

The final superset is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start – Do as many as possible with good form.

Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set

As with the previous 2 supersets repeat for 5 minutes

This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough

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Muscle Building Workout Program – week 8

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Body buidling\Workout tranformation Bicep and Tricep routine

Here is my bicep and tricep routine. It is what has worked for me and i am not in any way saying that its the best workout. Feel free to give it a try and see how it works for you. This is my day 1 out of 4 which consists of: – Hammer twist curls – Tricep pull backs – Seated curls – Overhead tricep lifts – Ez bar curls – Skull crushers – Tricep bar curls – Tricep bar overhead lifts

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