I've talked about doing basic home exercises for the 3 major muscle groups using body weight, now I will zoom into basic weight training with dumb bells and barbells for the next few entries. Lets start with Chest for this entry.
Bench Press (Flat)
The most common free-weight exercise for chest that can be spotted in the gym is the bench press. It can be done either with a barbell or dumb bells.
Start: Lie flat on a bench, arms at 90 degrees angle holding the dumb bells.
Execution: Push the dumb bells up squeezing your chest muscles but do not straighten your elbow once you pushed the weights up, try to leave a slight bend at your elbows. Return to your start position slowly resisting gravity. All these while do take note not to arch your back and neck.
Bench Press (Inclined)/(Declined)
This is similar as flat bench press. The difference for inclined is that it targets more on your upper chest and declined targets more of your lower chest. Take note not to arch your back and neck while doing any of the bench presses.
Dumb Bell Flies (a.k.a Pec Deck)
Dumb bell flies, like bench press, can be done flat, inclined or declined. All you need is a bench that can be adjusted.
Start: Lie flat on a bench, arms almost straightened while holding dumb bells, elbows with a slight bend and pointing down. You will feel a stretch at your chest.
Execution: Push dumb bells together much like a "hugging when lying down" movement. Stress your chest muscles as you push. Return to starting position slowly.
Chest Dip
Dips target lower chest. A dip bar is needed for this exercise.
Start: Mount onto the dip bar with elbow slightly bent. Bend your knees too.
Execution: Control as you bend your elbows to lower your body. Push yourself up after you feel a slight stretch in your chest.
Do note not to straighten your elbows at all times while executing this exercise.
These are some of the basic chest exercises that can be done to enhance your chest. There are much more advanced level of chest exercises which requires abit of supervision for a newbie. Injuries can be prevented if done correctly. Of course, please warm up before doing any exercises.
I will share with everyone some basic back exercises using free-weights in my next entry so stay tuned to FatsOff!!! =D
Bench Press (Flat)
The most common free-weight exercise for chest that can be spotted in the gym is the bench press. It can be done either with a barbell or dumb bells.
Start: Lie flat on a bench, arms at 90 degrees angle holding the dumb bells.
Execution: Push the dumb bells up squeezing your chest muscles but do not straighten your elbow once you pushed the weights up, try to leave a slight bend at your elbows. Return to your start position slowly resisting gravity. All these while do take note not to arch your back and neck.
Bench Press (Inclined)/(Declined)
This is similar as flat bench press. The difference for inclined is that it targets more on your upper chest and declined targets more of your lower chest. Take note not to arch your back and neck while doing any of the bench presses.
Dumb Bell Flies (a.k.a Pec Deck)
Dumb bell flies, like bench press, can be done flat, inclined or declined. All you need is a bench that can be adjusted.
Start: Lie flat on a bench, arms almost straightened while holding dumb bells, elbows with a slight bend and pointing down. You will feel a stretch at your chest.
Execution: Push dumb bells together much like a "hugging when lying down" movement. Stress your chest muscles as you push. Return to starting position slowly.
Chest Dip
Dips target lower chest. A dip bar is needed for this exercise.
Start: Mount onto the dip bar with elbow slightly bent. Bend your knees too.
Execution: Control as you bend your elbows to lower your body. Push yourself up after you feel a slight stretch in your chest.
Do note not to straighten your elbows at all times while executing this exercise.
These are some of the basic chest exercises that can be done to enhance your chest. There are much more advanced level of chest exercises which requires abit of supervision for a newbie. Injuries can be prevented if done correctly. Of course, please warm up before doing any exercises.
I will share with everyone some basic back exercises using free-weights in my next entry so stay tuned to FatsOff!!! =D
