40 TIPS FOR WEIGHT LOSS

TIPS FOR WEIGHT LOSS

40 Weight loss tips:

TIPS FOR WEIGHT LOSS

Weight loss tip 1: Measure your waist. For women, your waist should be less than 32 inches, for men, less than 37 inches. http://www.youtube.com/watch?v=tqAsD7SqmbQ&feature=player_embedded

TIPS FOR WEIGHT LOSS

Weight loss tip 2: Have a good look at your eating habits. The best way to do this is to keep a food diary. Here are links to the online http://weigh2live.safefood.eu/planandtrack/tools/diary.asp and printable versions http://weigh2live.safefood.eu/planandtrack/tools/Weigh2live_Food_Diary.pdf.

TIPS FOR WEIGHT LOSS

Weight loss tip 3: Eat a piece of fruit before lunch or dinner. This will help you eat a little less and counts as 1 of your 5 a day.

TIPS FOR WEIGHT LOSS

Weight loss tip 4: Learn to say no. Don't accept every invitation to dinner and drinks. Suggest activities like a weekend hike or dance lessons.

TIPS FOR WEIGHT LOSS

Weight loss tip 5: Beware! Supermarkets often offer discounts on treat foods if you buy them in bulk. Keep away from these discounts: If you buy more, you will eat more!

TIPS FOR WEIGHT LOSS

Weight loss tip 6: Careful how you cook! Switch to steaming, boiling and baking to cook food rather than frying or roasting to reduce your fat intake!

TIPS FOR WEIGHT LOSS

Weight loss tip 7: If you take a bus to work, get off one stop early and walk the rest of the way

TIPS FOR WEIGHT LOSS

Weight loss tip 8: Have a clear SMART goal; make it Specific, Measurable, Attainable, Realistic and Timely. You'll find more info on setting weight loss goals here: http://weigh2live.safefood.eu/planandtrack/tips/goals/

TIPS FOR WEIGHT LOSS

Weight loss tip 9: Use a smaller plate. Most people use a very large dinner plate, which normally results in far too much food being eaten. Unless you are doing two or three hours exercise every day, you don’t need a big plate.

TIPS FOR WEIGHT LOSS

Weight loss tip 10: Never fill your stomach when you eat; always leave some room. You will stop feeling hungry long before you feel full. ‘Filling’ your stomach means you are eating too much.

TIPS FOR WEIGHT LOSS

Weight loss tip 11: Eating out this weekend? Eat a small, healthy snack a couple of hours before your meal to make sure you are not tempted to eat everything in sight. http://weigh2live.safefood.eu/eatwell/tips/eatingout/

TIPS FOR WEIGHT LOSS

Weight loss tip 12: Shop with a list. This will stop you buying food on impulse. http://weigh2live.safefood.eu/eatwell/tips/shopping/

TIPS FOR WEIGHT LOSS

Weight loss tip 13: Find a friend. Getting support is a huge part of successfully losing weight. A weight loss buddy will help you stay motivated and give you company along the way. http://weigh2live.safefood.eu/gethelp/

TIPS FOR WEIGHT LOSS

Weight loss tip 14: Confusing hunger with thirst? Try drinking more water to prevent snacking in between meals.

TIPS FOR WEIGHT LOSS

Weight loss tip 15: If you have little time to spare, remember that three short 10-minute bouts of physical activity built into your day will all add up.

TIPS FOR WEIGHT LOSS

Weight loss tip 16: Get the whole family involved; our Little Steps website where you will find a step by step guide to eating well and being active for you and your family. http://www.littlesteps.eu/ 

TIPS FOR WEIGHT LOSS

Weight loss tip 17: Switch to wholegrain; try swapping white bread and rice to wholegrain alternatives. You’ll feel fuller for longer. http://www.safefood.eu/Consumer/Healthy-Living/Eating-Well/What-is-a-balanced-diet-/The-eatwell-plate/Breads,-cereals-and-potatoes.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 18: Don’t let a rainy day stop you from being active. Put on the rain jacket and get moving. http://www.getirelandactive.ie/

TIPS FOR WEIGHT LOSS

Weight loss tip 19: Reward yourself, but instead of indulging in chocolate, sweets or crisps buy a new book or spend some time catching up with friends. http://weigh2live.safefood.eu/planandtrack/tips/reward/ 

TIPS FOR WEIGHT LOSS

Weight loss tip 20: Choose low fat alternatives of dairy products wherever possible or use smaller amounts of stronger tasting cheeses.

TIPS FOR WEIGHT LOSS

Weight loss tip 21: Head down to your local pharmacy and pick up a free tape measure. For women, your waist should be less than 32 inches, for men, less than 37 inches. http://www.safefood.eu/Home.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 22: Learn to read food labels, and take advantage of information that will help you make healthy shopping choices. Compare like for like products and choose those that are lower in fat, salt and sugar. http://www.safefood.eu/Consumer/Preparing-food/Shopping/Food-labels.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 23: Snack on fruit and vegetables between meals. They are naturally low in fat and may distract you from snacking on higher fat foods.

TIPS FOR WEIGHT LOSS

Weight loss tip 24: Watch what you drink! Drinking sugary drinks has been associated with obesity. Water is the best thirst quencher but if you really want a fizzy drink try unsweetened fruit juice diluted with sparkling water instead. http://www.safefood.eu/Consumer/Healthy-Living/Eating-Well/Drinks.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 25: Choose lean cuts of meat and trim off any excess fat before cooking. Small servings of lean meat deliver all the nutrients you need and you save money on the extra weight! http://www.safefood.eu/Consumer/Preparing-food/Shopping/What-to-look-for-when-buying-meat.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 26: Keep an activity diary. It’ll make you aware of how much exercise you’re getting and help you to make improvements. Fill in your activity diary for a week and then focus on where you might fit in more. http://weigh2live.safefood.eu/planandtrack/tips/

TIPS FOR WEIGHT LOSS

Weight loss tip 27: Slipping? Don’t lose focus stay positive and find out what went wrong and plan how to get back on track http://weigh2live.safefood.eu/gethelp/slipping/

TIPS FOR WEIGHT LOSS

Weight loss tip 28: Reassess your goals, every week review your previous goals and make new ones once you have reached your target. http://weigh2live.safefood.eu/planandtrack/tools/goals.asp

TIPS FOR WEIGHT LOSS

Weight loss tip 29: Fight the excuses. Here are some great tips to keep you active and stay motivated on the www.getalifegetactive.com website for Northern Ireland and www.getirelandactive.ie for the Republic of Ireland

TIPS FOR WEIGHT LOSS

Weight loss tip 30: Dining out? see our weigh2live website for some tips on how to make healthy choices when eating out http://weigh2live.safefood.eu/eatwell/tips/eatingout/

TIPS FOR WEIGHT LOSS

Weight loss tip 31: Eat slowly! Enjoy your meal and the company. Give your body the time to give you the signal that you are satisfied. Otherwise you may overeat.

TIPS FOR WEIGHT LOSS

Weight loss tip 32: Go for vegetable, chicken or fish dishes over fattier meat dishes and avoid creamy sauces in favour of tomato-based sauces.

TIPS FOR WEIGHT LOSS

Weight loss tip 33: You are more likely to buy treat foods when you are hungry and feel low in energy, so try to avoid shopping on an empty stomach. A good tip is to drink some water or buy a piece of fruit to munch on as you go.

TIPS FOR WEIGHT LOSS

Weight loss tip 34: Adapt your favourite recipes to reduce fat, sugar, salt, calories and increase fibre without changing your normal diet radically http://www.safefood.eu/Consumer/Healthy-Living/Eating-Well/Top-10-ways-to-make-your-dishes-healthier.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 35: Choose snacks that are packaged in individual portions to stop you from overeating.

TIPS FOR WEIGHT LOSS

Weight loss tip 36: Start off slowly building at least 30 minutes of activity into your day and increase this gradually to 60-90 minutes over time.

TIPS FOR WEIGHT LOSS

Weight loss tip 37: In a hurry? Try these 30 minute quick meal plans which are packed with delicious and nutritious recipes that support a balanced diet

o http://www.safefood.eu/Consumer/Healthy-Living/Eating-Well/Weekly-meal-planner/30-Minute-Meals.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 38: Do you want to cook healthier versions of your favourite recipes without losing the taste? Check out our top 10 ways to make your dishes healthier: http://www.safefood.eu/Consumer/Healthy-Living/Eating-Well/Top-10-ways-to-make-your-dishes-healthier.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 39: Thinking of getting a takeaway for dinner tonight? Check out our healthy menu options below for tips on eating foods from around the world. http://www.safefood.eu/Consumer/Healthy-Living/Eating-out/Healthy-menu-options/Chinese.aspx

TIPS FOR WEIGHT LOSS

Weight loss tip 40: When it comes to portion sizes think small. Dr. Cliodhna Foley Nolan explains how much food is enough: http://www.youtube.com/watch?v=OWTBoIYyrro&list=UUir5UolDNT465aCQZowAI5Q&index=49&feature=plcp

TIPS FOR WEIGHT LOSS
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YOUR CHEST

  BODY BUILDING EXERCISE TIPS

  BODY BUILDING EXERCISE TIPS

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.

  BODY BUILDING EXERCISE TIPS

Why Should You Work Your Chest?

  BODY BUILDING EXERCISE TIPS

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.

  BODY BUILDING EXERCISE TIPS

How Often Should You Train Your Chest?

  BODY BUILDING EXERCISE TIPS

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.

  BODY BUILDING EXERCISE TIPS

What Exercises Should You Do?

  BODY BUILDING EXERCISE TIPS

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.

  BODY BUILDING EXERCISE TIPS

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

 BODY BUILDING EXERCISE TIPS
The chest exercises featured below can all be performed using fitness equipment made by the bowflex brand (owned by Nautilus Inc.). 
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
Bench Press
 BODY BUILDING EXERCISE TIPS
The traditional bench press exercise can easily be done using any bowflex-labelled home gym fitness equipment.
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS

 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS

Bench Press using Bar
 BODY BUILDING EXERCISE TIPS
The bench press using a barbell-like bar is available to those that have the additional bowflex attachment.
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS

 BODY BUILDING EXERCISE
Incline Bench Press
 BODY BUILDING EXERCISE TIPS
The incline bench press variation will allow you to target the upper area of your pectoral muscles.
 BODY BUILDING EXERCISE TIPS
You simply perform the exercise by pushing the handles higher than you normally would.
 BODY BUILDING EXERCISE TIPS

Decline Bench Press
 BODY BUILDING EXERCISE TIPS
Conversely to the incline, the decline bench press variation will allow you to target the bottom portion of your pectoral muscles.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
The chest fly is an excellent chest exercise if you are looking to target the inner portion of your pectoral muscles.
 BODY BUILDING EXERCISE TIPS
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).
 BODY BUILDING EXERCISE TIPS

Seated Chest Fly using One-Arm
 BODY BUILDING EXERCISE TIPS
The one-armed seated chest fly is another exercise that is helpful at targeting the inner part of your pectoral muscles.
 BODY BUILDING EXERCISE TIPS
As with the traditional chest fly you'll want to keep a small angle in your elbow constant throughout the exercise.

Lying Cable Crossover
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
The resisted punch is an upper chest exercise that will also focus your shoulder muscles intensely (i.e. front and outer deltoids).
 BODY BUILDING EXERCISE TIPS
You perform the exercise by raising the handles forward until your arms are straight and parallel to the floor.
 BODY BUILDING EXERCISE TIPS

 BODY BUILDING EXERCISE TIPS
Lying Straight-Arm Pullover
 BODY BUILDING EXERCISE TIPS
The pullover exercise is another great exercise to strengthen your pectoral muscles, on top of your triceps, your lats and your trunk muscles.
 BODY BUILDING EXERCISE TIPS
Remember to keep your arms straight as you pull the handles above your body then all the way to the sides of your thighs.
 BODY BUILDING EXERCISE TIPS

 BODY BUILDING EXERCISE BODY BUILDING EXERCISE
Lying Straight-Arm Half Pullover
 BODY BUILDING EXERCISE TIPS
The half pullover variant will, like its full cousin, strengthen your chest as well as your back and trunk muscles.
 BODY BUILDING EXERCISE TIPS
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.

 BODY BUILDING EXERCISE TIPS
for more detail visit www.chest-exercises.com

CHEST EXERCISE PRESENTED AN EXERCISE BALL

 BODY BUILDING EXERCISE TIPS
The chest exercises presented on this webpage can be performed using dumbbells and an exercise ball, also called swiss ball or gym ball. 
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS

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


 BODY BUILDING EXERCISE TIPS
Dumbbell Press on Ball

The dumbbell press on ball chest exercise requires the use of an exercise ball instead of a flat bench.
 BODY BUILDING EXERCISE TIPS
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.

 BODY BUILDING EXERCISE
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.
 BODY BUILDING EXERCISE TIPS
This chest exercise will target your upper pectorals specifically but also your triceps and your thighs.

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

Push Up (on Knees) on Ball
 BODY BUILDING EXERCISE TIPS
The push up on knees chest exercise is preferable for those experiencing difficulties performing the previous exercise.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
The classic chest fly exercise can also be performed using an exercise ball, where it replaces the use of a flat bench.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
The one arm at a time variation utilizes a low pulley setup.
 BODY BUILDING EXERCISE TIPS
It too will exercise your outer pectoral muscles as well as your back and core muscles.

Bear Hugs with Ball
 BODY BUILDING EXERCISE TIPS
Finally, the bear hug chest exercise can be performed while sitting down or while standing up.
 BODY BUILDING EXERCISE TIPS
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

 BODY BUILDING EXERCISE TIPS
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. 
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
Dumbbell Press
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
The chest exercise is very good at targeting the muscles located in your chest as well as your triceps.

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

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

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

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

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

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

Straight-Arm Pullover
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
The chest exercise will workout your lower chest muscles as well as your lats.

Bent-Arm Pullover
 BODY BUILDING EXERCISE TIPS
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.
 BODY BUILDING EXERCISE TIPS
It too will target the lower chest muscles as well as your lats which are located in your back.

Chest Exercises using a Barbell

 BODY BUILDING EXERCISE TIPS
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
 BODY BUILDING EXERCISE TIPS
Bench Press
 BODY BUILDING EXERCISE TIPS
The bench press is the king of chest exercises and only requires a barbell and a flat bench with barbell support.
 BODY BUILDING EXERCISE TIPS
The chest exercise will target your chest as well as your triceps.

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

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

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

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

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

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

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

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

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

Straight-Arm Barbell Pullover Across Bench using Close Grip
 BODY BUILDING EXERCISE TIPS
Finally, the pullover chest exercises that has you positioned across a flat bench is a very demanding exercise.
 BODY BUILDING EXERCISE TIPS
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.