Sculpt a Powerful Chest with this Routine

Incline Dumbbell Flye

Target: Upper chest

Start: Adjust a bench so the incline is set to 30-45 degrees. Lie face up on the bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip and extend your arms above your chest. Bend your elbows slightly.

Execution: Slowly lower the weights out to your sides in a wide arc. Keep your elbows locked in the slightly bent position throughout the range of motion. Stop when your elbows reach shoulder level, then reverse.

Tip: Make sure you’re positioned properly on the bench, and start with a light weight to warm up the chest because you can hurt yourself if you try to go too heavy. Only use a weight you can handle comfortably.

Incline Dumbbell Press

Target: Upper chest

Start: Lie face up on an incline bench set at about a 45 degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet flat on the floor. Extend your arms with your palms facing forwards.

Execution: Bend your elbows and slowly lower the weights towards the outsides of your chest. (In the barbell version, the bar should come to your upper chest.) When the dumbbells reach about chest level, forcefully extend your arms, pressing the weights back up to the starting position.

Tip: A lot of people get chest injuries, so you really need to warm up properly before moving into your working sets. Listen to your body and don’t lift too heavy if you don’t feel ready. Your main goal is to build muscle.


Target: Lower chest

Start: Stand between a set of parallel bars and press yourself into position: arms extended, chest up, head straight and ankles crossed.

Execution: Leaning forwards slightly to take the pressure off your triceps, lower your body by bending your elbows until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position.

Tip: Make sure to lean forwards, really feeling it in the chest. If you stay upright, your triceps absorb the stress.

Wide Grip Bench Press

Target: Outer chest

Start: Lie face up on a flat bench with your feet flat on the floor. Grasp a barbell with a wide grip (outside shoulder-width) overhand grip. Press the bar up slightly to unrack it, then steady it above your chest with your arms extended.

Execution: Lower the bar to your lower chest, but don’t bounce it off. Instead, when the bar approaches an inch or so away from your chest, pause and press it back up to the start position. Squeeze your chest at the top of the movement.

Tip: You must really focus on the chest and do the movement slowly. If you just go through the motions, you won’t squeeze all the benefits you can out of this exercise.

Sandra Prior runs her own bodybuilding website at

Seattle, Wa (PRWEB) November 07, 2013

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Probably the most controversial subject in the world of bodybuilding, is the use of supplements. Should they be used as part of a muscle building diet? The only person who can answer that question is you. You should do your research, check out the pros and cons, and make your decision as to what supplements (if any) you use.

What about vitamins? Are they essential? Or are they a waste of money? Let`s look.

Everybody needs vitamins to keep the body working efficiently and help optomize the metabolism. Vitamins work together with enzymes within our bodies to spark chemical reactions, which is basically what our body is – a whole heap of chemical reactions.

Here are some of the more important vitamins, and what they do;

Vitamin A

This helps to combine amino acids, which help with muscle tissue formation, which is needed for muscle growth. It also helps with glycogen storage.

Vitamin B1 (Thiamine)

Encourages the growth of hemogloben, to carry oxygen around the body.

Vitamin B2 (Riboflavin)

This is a very good assistant with fat burning, and helps to get energy from carbohydrates.

Vitamin B3 (Niacin)

Helps the muscles look fuller and vascular, through vasodilation.

Vitamin B6 (pyridoxine)

Aids protein digestion, your muscle building diet will have a higher intake of protein than normal diets, therefore a larger amount of B6 is needed.

Vitamin B12 (Cobalamine)

Has an effect on the growth of muscles, also aids co-ordination and communication between brain and muscle.

Vitamin C

You could probably write a book about the benefits of vitamin C, but I`ll be brief and just list the main advantages;- production of hormonal steroids, improves iron absorption, aids formation of collagen, anti-oxidant to rid body of free radicals, and , as we all know , it is a good anti viral – protecting against colds and flu.

Vitamin D

Good for calcium absorption – for strong bones and joints. Good for phospherous absorption – improves energy levels.

Vitamin E

As antioxidants go, this is probably the most powerful, it`s the Royal Flush………literally. It flushes out the body`s natural waste products.

From this, we can see that vitamins are essential in your muscle building diet. They are needed to replete those burned-up by intense work-outs. They are also essential to aid digestion in a high calorie, bodybuilding diet.

I hope you enjoyed this

I hope you found this article interesting and informative. Get more articles and info about”>muscle building foods. You can also visit”>The Natural Body Building Experience for nutritional information, weight gain systems and fat loss programs.

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