Chest Exercises For Beginning Bodybuilders
by Rick
Mitchell
zone3
The chest area is one of the easist 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.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the 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.
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