WORKOUT & EXERCISE
Chest Workout
Denton
Dean has written
about current events and lifestyle issues since 2005. He is a former
reporter for "Politicker," a "New York Observer" publication. Dean
earned his Bachelor of Arts in political science from the University of
Texas at Austin and his Master of Public Policy from the University of
Chicago, where he studied health care policy.

You
can get an effective chest
workout at home. Men may think they need to be attached to their gym's
bench press, but many trainers, including Tony Horton and Mark Lauren,
promote at-home chest exercises. You don't need weights to do pushups or
dips. If you own dumbbells, you can perform chest presses and flyes.
Push Up
To begin, follow these easy steps prior to performing your pushups:- Get down on your hands and feet
- Tighten your abs and glutes
- Make sure your arms are perpendicular to your shoulders
Now that you are set up, and ready to go, the next step is to lower your body properly.
Dips
Dips,
another body weight exercise, develop your chest and upper body. Find
two sturdy chairs that can support your weight; stools might also work.
Position the chairs so their backs face each other. Stand between them,
and grip the tops. With your knees bent, lower your body. Your arms form
90-degree angles facing the ground. Push yourself into the air.
Dumbell press

The dumbbell press works the chest very similarly to the pushup, the advantage of dumbbell press is that you can use precisely the weight you need to challenge yourself. If you are a beginning bodybuilder then you may not have the strength yet to do pushups, by using light dumbbells you can provide just enough resistance to allow you to slowly build up strength so that you eventually be able to do pushups.
Dumbell flys

Dumbell flys are harder then dumbell press.If you do flys on a bench, you need a spotter and need to make 100% sure that you don’t let your elbows drop lower than your shoulders as this would hyperextend your shoulder and put it at risk of injury. Like all exercises, the key is to do this exercise very slowly and with strict form – no cheating. Keep your arms straight but not locked, if you have to bend your elbows then use a lighter weight. When lifting, flex your abs for additional lower back support. Form is everything, try for 2s up and 2s down. It is best to do dumbbell fly laying on the floor to safely limit your range of motion.
Chest Press
1. Incline Barbell Bench Press
It’s the most popular exercise for the upper chest. To do this exercise, you will have to:
1. Lie on a incline bench, you’ll have to see the Olympic Bar at the level of your eyes.
2. The grip should be wide and overhand grip
3. Dismount the barbell from the bench racks
4. Begin to lower the barbell slowly to the upper chest muscles (towards the collar bone). Also, do not touch your upper chest with the barbell
5. After that, begin pressing the barbell until your arms become extended
Do this exercise 4 sets with 8 – 12 reps.
My advice is very carefully to select the weights for this exercises, because many people injure their shoulder while they’re training this exercises. If feel some pain in the arms, don’t do this exercise.

2. Incline Dumbbell Flyes
1. Get two dumbbells (one on each hand) and lie on a incline bench
2. Stretch your arms out
3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk
4. Then slowly begin to lower the dumbbells
This exercise can be done using cables, it’s called Incline Bench Cable Flyes and the moving technique is absolutely the same.

3. Incline Bench Dumbbell Press
The technique for this exercise is the same as the technique for the Incline Barbell Bench Press, but instead of barbells you have to use 2 dumbbells (one on each hand).
Sometimes, I do this exercise instead of the Incline Barbell Bench Press, it give some variety in the training, but also the pressure over the shoulders is less than working out the Incline Barbell Bench Press.
It’s the most popular exercise for the upper chest. To do this exercise, you will have to:
1. Lie on a incline bench, you’ll have to see the Olympic Bar at the level of your eyes.
2. The grip should be wide and overhand grip
3. Dismount the barbell from the bench racks
4. Begin to lower the barbell slowly to the upper chest muscles (towards the collar bone). Also, do not touch your upper chest with the barbell
5. After that, begin pressing the barbell until your arms become extended
Do this exercise 4 sets with 8 – 12 reps.
My advice is very carefully to select the weights for this exercises, because many people injure their shoulder while they’re training this exercises. If feel some pain in the arms, don’t do this exercise.

2. Incline Dumbbell Flyes
1. Get two dumbbells (one on each hand) and lie on a incline bench
2. Stretch your arms out
3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk
4. Then slowly begin to lower the dumbbells
This exercise can be done using cables, it’s called Incline Bench Cable Flyes and the moving technique is absolutely the same.

3. Incline Bench Dumbbell Press
The technique for this exercise is the same as the technique for the Incline Barbell Bench Press, but instead of barbells you have to use 2 dumbbells (one on each hand).
Sometimes, I do this exercise instead of the Incline Barbell Bench Press, it give some variety in the training, but also the pressure over the shoulders is less than working out the Incline Barbell Bench Press.

Suggestions
If you have joint or wrist
issues, consider using
pushup grips. You can purchase these or use dumbbells. Whatever objects
you choose for dips must support your weight and stay in place. Consult
your physician to make sure you can perform these exercises
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