Chest exercises for beginning bodybuilders
The chest area is one of the easiest muscle groups for beginning
bodybuilders to strengthen and develop. It consists of a large
muscle (pectoralis major) to either side of the breastbone and a
smaller muscle (pectoralis minor) underneath. The pecs are
relatively easy to develop in the early stages simply because
they can be trained intensively although care needs to be taken
to work them from different angles to ensure full development.
For beginners, three safe but effective exercises are recommended:
1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel
comfortable with the mechanics involved in this exercise you can
move on to using a barbell instead, remembering to maintain
proper form.
2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly,
this exercise is good for inner and outer pecs.
3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from
head to knees and lower your body until your arms form right
angles. Done properly, the old fashioned push-up still offers
benefits to the chest muscles.
As with all exercises you need to take care in scheduling
specific body parts. To begin with you should incorporate your
chest exercises into a program similar to the one suggested
below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one
set each week to a maximum of three. At the end of three months
you will be ready to move on to more intensive intermediate level
exercises.
Richard Mitchell is the creator of the
www.bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding Advice to
learn more about the issues covered in this article.
See Also:
Index of All Body Building & Fitness Articles
Index of All Sports Articles
Search for More Sports Related Info
