Weight Training & Weight Lifting Exercises
Chest Training Weight Lifting Exercises If you study myths and legends or popular folklore, you'll notice a strong chest was representative of virility and heroism. A powerful chest is something everybody recognizes.
Almost anybody can improve his/her chest by lifting weights with only the smallest bit of know-how. Now, we show you how you can be successful at building a strong chest with these weight lifting exercises.
The Chest Weight Lifting Exercises
Incline Dumbbell Presses
#1 Incline Dumbbell Presses
For developing your upper pecs, put the weight training bench at a 25-
to 30-degree angle; that's where you'll get the maximum weight lifting emphasis.
Lift the weight to shoulder level, keeping your upper arms parallel to
the ground and your elbows at about 90 degrees.
The Weight Training Exercise: Follow a triangular motion as you
are lifting weights. The weights should meet at the midline of your body above your chest
and shoulders. Visualize a smooth weight lifting motion, and focus on
the "squeeze" of the chest. Lower the weight more slowly than you lift
it. Accentuating the eccentric (or lowering) phase will enhance your weight lifting
strength and coordination.
Caution: Don't push the weight out over your stomach or behind your head. Keep it vertical.
#2 Flat Dumbbell Presses
The Weight Training Exercise: Start lifting weights
with your upper arms parallel to the ground, and keep your wrists tight
and straight. Move the weights upward in a smooth triangular motion until
they meet above the center line of your body. Follow this same path down
until your upper arms are slightly below parallel to the ground. Never
move too fast during the weight lifting exercise; stay in control and
focus on proper form.
Caution: Don't lift your head or your shoulders off the bench.
Incline Dumbbell Flyes
#3 Incline Dumbbell Flyes
Set your incline bench at a 25- to 30-degree angle, and start in the same position you used with the incline dumbbell presses.
The Weight Training Exercise: Use a grip with your palms facing each other.
As you raise the weight, try to follow a triangular motion,
but this time put an arc into it. Your arms will arch down and out and
then up and in. Make sure this weight lifting motion goes directly against
gravity, not out over your stomach.
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