Too know all: September 2012

YOUR CHEST

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Your chest muscles are composed of the pectoralis major and minor. The pectoralis major (see illustration) is the bigger chest muscle and travels from the collar bone to the sternum, attaching to the upper arm. The purpose of this muscle is flexion and adduction of the shoulder as well as inward shoulder rotation. The pectoralis minor is a small triangular muscle located under the pectoralis major and also helps with shoulder flexion, adduction and rotation.

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Why Should You Work Your Chest?

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Your chest includes some of the largest muscle groups in the upper body. Large muscles can handle more weight, which allows you to burn more calories. In addition, when you work your chest, your shoulders and arms are also involved allowing you to burn even more calories. A chest workout also serves as a great warm up for those smaller muscle groups.

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How Often Should You Train Your Chest?

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You can perform chest exercises up to 3 non-consecutive days a week. However, if you're lifting heavy weights (enough that you can only complete 6 to 8 repetitions) you'll need at least 2-3 days of rest before you perform the exercises again. For this reason, you may only work your chest once or twice a week. If you're goal is to tone your muscles, you'll want to stick with one to three sets of 12-16 repetitions and at least one day of rest before you perform the exercises again.

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What Exercises Should You Do?

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Some of the most common chest exercises include pushups, chest presses, and chest flies. Choose a mixture of different exercises to target your chest from a variety of directions and make sure you vary your routine every 4-6 weeks to avoid plateaus. For some ideas, check out these chest exercises.

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EXERCISE TIPS TO LOSE YOUR BELLY

TIPS FOR WEIGHT LOSS

TIPS FOR WEIGHT LOSS

Time to Step it Up

For men, the way you look in a T-shirt depends on how much extra fat you carry around the midsection and chest. With this extra body fat, you carry an increased risk of heart disease, stroke, high cholesterol, diabetes and other health complications. Dropping the pounds takes dedication to a proper nutrition plan, but the weight loss can be accelerated when you incorporate a muscle-building exercise schedule as well. Plus, as you begin to lose fat, you will reveal the toned muscles you have been working so hard for.

TIPS FOR WEIGHT LOSS

Cardio

If you are carrying extra body fat, it is a sure sign that you are taking in more calories than your body is using. Cardiovascular exercises like running, biking, and even jump roping are very efficient ways to burn calories and start breaking down stored fat to use as energy. Start with three cardio sessions a week that last 20 to 30 minutes and work up from that point. To prevent boredom, vary the type of cardio you do, or take it outside of the gym and hit the bike trail.

TIPS FOR WEIGHT LOSS

Chest Exercises

Along with burning calories through cardio, it is important to build muscle. Muscles require more calories in order to maintain their structure and size. So the more muscle mass you have, the more calories you will burn just sitting on the couch. Incorporate exercises that will target all of the areas of your pectoral muscles. A chest press done on a flat bench with either dumbbells or a flat bar with weight plates will target the middle of your pectorals. The same exercise done on an incline bench will target the upper pectorals, and when done on a decline bench, you will feel it in your lower pectorals. Chest flies will focus on the outer sections and work into the entire muscle as you increase the weight.

TIPS FOR WEIGHT LOSS

Abdominal/Core Exercises

While your core muscles are typically engaged while you do just about everything, they still need to be targeted directly with core-specific exercises. Set aside time during each workout to focus on one or two areas of your midsection, such as obliques, upper/middle/lower abdominals and lower back. Leg lifts and reverse curls are great for your lower abs.

TIPS FOR WEIGHT LOSS

Crunches and sit-ups are perfect for the middle and upper abs. Side bends and side planks are great to target your obliques. Any of these exercises can be done with added weight or resistance bands for increased muscle growth potential. Get a thorough workout 3 to 6 days a week, and allow each muscle group time to rest and recover so your muscles can grow.

TIPS FOR WEIGHT LOSS

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TIPS FOR WEIGHT LOSS

Read more: Exercise Tips to Lose Belly & Chest Fat in Men | eHow.com

CHEST EXERCISE USING A BOWFLEX

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The chest exercises featured below can all be performed using fitness equipment made by the bowflex brand (owned by Nautilus Inc.).
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For each you'll find animated illustrations, helpful comments as well as tips that combined will help you get the most out of your chest exercises.
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Bench Press
Bench Press using Purvis Pec Bar
Bench Press using Bar
Incline Bench Press
Decline Bench Press
Chest Fly
Seated Chest Fly using One-Arm
Lying Cable Crossover
Resisted Punch
Lying Straight-Arm Pullover
Lying Straight-Arm Half Pullover
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Bench Press
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The traditional bench press exercise can easily be done using any bowflex-labelled home gym fitness equipment.
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The bench press will allow you to target the muscles located in your chest, as well as your triceps which are located behind your upper arms.
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Bench Press using Purvis Pec Bar
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The purvis pec bar variation lets you extend the pulleys outwardly, placing you in a position to better target your outer pectoral muscles.
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As with other bench press exercise you'll also need input from your tricep muscles.
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Bench Press using Bar
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The bench press using a barbell-like bar is available to those that have the additional bowflex attachment.
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Using the attachment will allow you to position yourself in the traditional bench press position, which is lying on your back on a flat bench.
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Incline Bench Press
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The incline bench press variation will allow you to target the upper area of your pectoral muscles.
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You simply perform the exercise by pushing the handles higher than you normally would.
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Decline Bench Press
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Conversely to the incline, the decline bench press variation will allow you to target the bottom portion of your pectoral muscles.
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In this case you simply push the handles lower than you normally would in the traditional bench press exercise.
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Chest Fly
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The chest fly is an excellent chest exercise if you are looking to target the inner portion of your pectoral muscles.
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You perform it by pulling the handles towards one another while keeping a small arc in your elbows constant throughout (i.e. not extending your elbows).
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Seated Chest Fly using One-Arm
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The one-armed seated chest fly is another exercise that is helpful at targeting the inner part of your pectoral muscles.
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As with the traditional chest fly you'll want to keep a small angle in your elbow constant throughout the exercise.

Lying Cable Crossover
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The lying cable crossover could also be called the decline chest fly exercise as it will allow you to target the inner and lower portions of your pectoral muscles.
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You perform it by positioning yourself on your back on the flat bench and pulling the handles towards one another above your hips.

Resisted Punch
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The resisted punch is an upper chest exercise that will also focus your shoulder muscles intensely (i.e. front and outer deltoids).
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You perform the exercise by raising the handles forward until your arms are straight and parallel to the floor.
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Lying Straight-Arm Pullover
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The pullover exercise is another great exercise to strengthen your pectoral muscles, on top of your triceps, your lats and your trunk muscles.
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Remember to keep your arms straight as you pull the handles above your body then all the way to the sides of your thighs.
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Lying Straight-Arm Half Pullover
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The half pullover variant will, like its full cousin, strengthen your chest as well as your back and trunk muscles.
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The difference here is that you stop pulling the handles when they reach halfway, that is when they point straight up and are perpendicular to your body.

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for more detail visit www.chest-exercises.com

CHEST EXERCISE PRESENTED AN EXERCISE BALL

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The chest exercises presented on this webpage can be performed using dumbbells and an exercise ball, also called swiss ball or gym ball.
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The chest exercises using an exercise ball proposed here are accompanied by animated pictures showing you the correct way to perform them as well as helpful tips and comments on the different variants proposed.
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Dumbbell Press on Ball
Incline Dumbbell Press on Ball
Push Up on Ball
Push Up (on Knees) on Ball
Push Up (Feet Up) on Ball
Chest Fly on Ball
One-at-a-Time Chest Fly on Ball
Bear Hugs with Ball

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Dumbbell Press on Ball

The dumbbell press on ball chest exercise requires the use of an exercise ball instead of a flat bench.
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As with its dumbbell-only sister exercise, it will require the use of your triceps, your pectorals and finally your back muscles to keep your body extended.

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Incline Dumbbell Press on Ball
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The incline variant of the chest exercise has you position as you would if you were to use an incline bench.
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This chest exercise will target your upper pectorals specifically but also your triceps and your thighs.

Push Up on Ball
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The push up; a classic chest exercise although this specific adaptation requires the use of an exercise ball.
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It will target your chest and triceps muscles but also the stabilizing muscles located in your trunk.

Push Up (on Knees) on Ball
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The push up on knees chest exercise is preferable for those experiencing difficulties performing the previous exercise.
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While less intense than the previous, it will still exercise the chest and triceps muscles and core muscles in your trunk to a certain degree.

Push Up (Feet Up) on Ball
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The third and last adaptation of the classic push up chest exercise, this one has you resting your thighs on top of the exercise ball.
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A further change can be made to increase difficulty and consists of placing your toes on top of the ball instead of your thighs.

Chest Fly on Ball
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The classic chest fly exercise can also be performed using an exercise ball, where it replaces the use of a flat bench.
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As with its classic counterpart, this chest exercise will target your outer pectoral muscles but will also require work from your back to maintain your bridge or table-top position.

One-at-a-Time Chest Fly on Ball
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The one arm at a time variation utilizes a low pulley setup.
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It too will exercise your outer pectoral muscles as well as your back and core muscles.

Bear Hugs with Ball
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Finally, the bear hug chest exercise can be performed while sitting down or while standing up.
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Apart from targeting your chest muscles, it will also utilize the muscles located in your shoulders.

FOR MORE INFORMATION VISIT www.chest-exercises.com

CHEST EXERCISES USING SET OF DUMBBELLS

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The chest exercises listed on this page can be performed using a simple set of dumbbells and a workout bench, which is a setup you'll find in most home gyms as well as commercial gyms.
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All chest exercises using dumbbells listed here are presented using animated diagrams that show you the correct way to perform each, as well as comments on the various variations and tweaks involved.
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Dumbbell Press
Dumbbell Press using Neutral Grip
Incline Dumbbell Press
Incline Dumbbell Press using Neutral Grip
Decline Dumbbell Press
Lying Fly
Incline Fly
Straight-Arm Pullover
Bent-Arm Pullover
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Dumbbell Press
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The dumbbell press chest exercise is a variant of the better known barbell bench press and requires the use of dumbbells instead of a barbell.
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The chest exercise is very good at targeting the muscles located in your chest as well as your triceps.

Dumbbell Press using Neutral Grip
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The neutral grip variant also only requires a set of dumbbells and a flat bench but has you position your hands facing each other.
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This chest exercise requires a bit more input from your shoulders and triceps muscles and a little less from your chest.

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Incline Dumbbell Press
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The incline dumbbell press chest exercise has you sitting on an incline bench.
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The chest exercise helps you target the upper portion of your pectoral muscles.

Incline Dumbbell Press using Neutral Grip
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The neutral grip incline dumbbell press is a combination of two variants of the basic chest exercise.
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It will allow you to pinpoint the use of your upper pectoral muscles, your shoulders as well as your triceps.

Decline Dumbbell Press
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The decline dumbbell press variant has you lying on your back on a decline bench.
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Just like the barbell variant this chest exercise will help you target your lower pectoral muscles.

Lying Fly
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The lying fly chest exercise has you lying on your back on a flat bench.
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It is extremely helpful if you're looking for an exercise to target your outer chest muscles specifically.

Incline Fly
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The incline fly chest exercise has you sitting on an incline bench instead of a flat one.
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It will help you target the outer and upper regions of your pectoral muscles.

Straight-Arm Pullover
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The straight-arm pullover chest exercise has you lying on your back on a flat bench, with specific attention to keeping your arms straight throughout the exercise.
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The chest exercise will workout your lower chest muscles as well as your lats.

Bent-Arm Pullover
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The bent-arm variant of the pullover chest exercise is different in that you keep a 90-degree angle in your elbows throughout the motions.
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It too will target the lower chest muscles as well as your lats which are located in your back.

Chest Exercises using a Barbell

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Bench Press using Close Grip
Bench Press using Wide Grip
Incline Bench Press
Incline Bench Press using Wide Grip
Decline Bench Press
Decline Bench Press using Wide Grip
Decline Bench Press to Neck
Bent-Arm Barbell Pullover
Straight-Arm Barbell Pullover
Straight-Arm Barbell Pullover Across Bench using Close Grip
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Bench Press
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The bench press is the king of chest exercises and only requires a barbell and a flat bench with barbell support.
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The chest exercise will target your chest as well as your triceps.

Bench Press using Close Grip
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The close grip bench press variant is similar to the bench press but adds a layer of difficulty.
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This chest exercise will move most of the workload towards the triceps and away from your chest.

Bench Press using Wide Grip
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The wide grip bench press is another variation of the better known chest exercise.
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It is different in that it transfers the workload towards your chest muscles (pectoral muscles) and away from the triceps.

Incline Bench Press
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The incline bench press chest exercise has you sitting on an incline bench, hence the name.
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The chest exercise differs in that is specifically targets the upper chest muscles.

Incline Bench Press using Wide Grip
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The incline bench press using a wide grip is a combination of two variants.
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The chest exercise will be very effective at targeting the upper chest muscles.

Decline Bench Press
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The decline bench press chest exercise has you lying on your back on a decline bench, again, hence the name.
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Use this chest exercise to target the lower pectoral muscles specifically.

Decline Bench Press using Wide Grip
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This chest exercise is a also a combination of two variants of the popular exercise.
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By removing the workload on your triceps it is very effective at targeting your lower pectoral muscles.

Decline Bench Press to Neck
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The decline bench press to net chest exercise is a variant that some find more comfortable than the regular exercise.
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It will also target your lower pectoral muscles specifically.

Bent-Arm Barbell Pullover
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The barbell pullover chest exercise has you lying on your back on a flat bench, with elbows maintained at a 90 degree angle.
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It is a very effective chest exercise that requires the use of your back muscles, specifically your lats.

Straight-Arm Barbell Pullover
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The straight-arm variant to the pullover chest exercise adds a layer of difficulty.
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In it you try to keep your arms fully extended throughout.

Straight-Arm Barbell Pullover Across Bench using Close Grip
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Finally, the pullover chest exercises that has you positioned across a flat bench is a very demanding exercise.
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Although it will be uncomfortable for many people, it will do a good job of requiring input from your back muscles to keep your body straight.

correct Chest workout with gym equipment

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The chest exercises proposed here can all be performed using strength equipments usually found in gyms (although they are also found in people's home gyms).
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For each you'll find animated illustrations, helpful comments as well as tips that combined will help you get the most out of your chest exercises.
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Bench Press
Chest Press using Pronation Grip
Chest Press using Neutral Grip
Chest Fly
Chest Fly on High Pulley
Chest Fly on High Pulley using One Arm
Chest Dip
Pullover
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Bench Press
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The classic bench press exercise is performed here using an piece of equipment found in most gyms.
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One of the advantages to using this chest exercise over its barbell or dumbbell equivalent is that you won't need a spotter in case you lift more than you can handle, as there is no risk that the weight will come crashing down on you.

Chest Press using Pronation Grip
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A different take on the bench press has you sitting down with your back supported and pushing forward instead of up.
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The muscles targeted by this chest exercises are again the pectoral muscles and the triceps, and to some extent your front shoulders.

Chest Press using Neutral Grip
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A very similar chest exercise to the previous but in this case using a neutral grip, that is the palms of your hands facing each other.
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Using a neutral grip will put more focus on your pectoral muscles and less on your triceps or your shoulders.

Chest Fly
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The chest fly chest exercise using an equipment commonly known as a pec-deck is a fantastical way to isolate your chest muscles.
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Moreover you'll be able to exercise both your inner and outer pectoral muscles, making your chest more defined.

Chest Fly on High Pulley

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The chest fly using a high pulley chest exercise is another great way to isolate your chest muscles.

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Compared to the pec-deck equipment used above, this chest exercise will require a little more from your deltoid muscles.

Chest Fly on High Pulley using One Arm

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The one-arm chest fly is a very similar chest exercise than the previous, whereas you concentrate your focus on one arm before moving on to the other after you complete a set.

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This chest exercise is most often times used when two pulleys are not available or if one is used by another person at the gym.

Chest Dip

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Although the chest dip exercise requires a lot of work from your triceps, it is also effective at targeting your lower pectoral muscles.

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You can add an extra layer of difficulty to the chest exercise by making sure not to lock your elbows when coming back up high, thus ensuring that your muscles are constantly pressured.

Pullover

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Finally, the pullover chest exercise is also available in its gym-equipment variation.

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Again because you are using an equipment with fixed allowed motions you won't need the assistance of a spotter for this chest and back exercise.