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Chest

EXERCISES

Bench Press
  • Lie on your back and take the barbell from the supports, using a grip that is six to eight inches wider than shoulder width.
  • Lower the bar slowly to the nipple region, and then press it back to the locked-out position.
  • Don't bounce it off your chest! Don't let your butt come off the bench!
  • If you have trouble keeping your back on the bench without arching, put your legs up in the air.
  • Mainly works the lower chest region, but the whole pectoral-deltoid area is stimulated.


Decline Bench
  • The opposite of incline.
  • Works the lower outer chest region.
  • Some bodybuilders say this stresses the chest harder than flat bench presses.
  • Adjust the bench between 30 - 45 degrees depending on what feels best.


Incline Bench
  • Set the bench to an angle of 25 - 30 degrees if possible.
  • Bring the bar down to the center of the chest just under the chin.
  • Works the upper chest mainly, along with the front delts and triceps. As you increase the angle, the stress shifts from the upper chest to the shoulders.


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