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[C555]Chest Exercises For Women

by Rick Mitchell, Ric

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press - 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline dumbbell flyes - 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.

3. Push-ups - 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Chest exercises are part of the core three muscle groups to incredible gains and body transformation. You won't make progress without them. The Pectorals, the slabs of muscle on your front of the chest are a major point on interest to guys. Unfortunately over half of the guys I see perform these crucial exercises wrong. On the other side women frequently skip them for fear of losing their femininity. The funny part is regular chest exercises will improve the bust and keep gravity at bay.

The Chest Exercises below will really focus on tone and developing a strong chest. I've included a variety to ensure that no mater here you are or what you have available to you, you can chisel that chest.

If you need more info on what the best approach to developing incredible pecs and a strong chest is then drop by my website and you can see complete animated instruction for each of these exercises.

The Basic Push up
1. Lie face down on the floor with your hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place your hands slightly wider than shoulder width, your feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
4. Return to the start position by extending at the elbows and pushing your body up.
5. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Dumbbell Bench Press
1. Lying flat on bench, hold the dumbbells directly above your chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Dumbbell Bench Press
1.Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Dumbbell Chest Flies
1. Lying flat on bench, hold the dumbbells directly above your chest.
2. Bend elbows slightly to create a diamond shape and maintain this throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Dumbbell Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Isometric Push Ups
1. Starting in the push up position with your arms fully extended
2. Lower yourself to about half way to the floor.
3. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.

Add these exercises in to your workout routine and in a few weeks you'll have a chest you'd be proud to bare!

Copyright (c) 2006 Paul J. O'Brien

Article Source : health and fitness equipment

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Rick Mitchell has sinced written about articles on various topics from Hair Care, Abdominal and Fitness. Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to. Rick Mitchell's top article generates over 18100 views. to your Favourites.

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