To Build a Champion Chest, Use Compound Workouts

To get that massive chest you want are you working the right muscles? I know that it’s easy to criticize someone else’s workout and tell them what they are doing wrong, but sometimes the problem is just a matter of getting back to basics.

I read a lot of forum posts from strength trainees and body builders who reach a point of frustration with their chest and shoulders. Sometimes its genetics; everyone has stubborn areas that take more effort to develop. Sometimes it’s the workout.

What I’ve found is that the chest and shoulders respond very well to compound exercises. Compound exercises work several different muscles to lift, press or pull the weight. The combination of muscles working together allows you to manage more weight and stimulate more muscle cells.

To build mass, you need free weights; period. You are not simply moving a weight when you are in the process of packing on muscle; you are stimulating the development of growth hormones. You need all your adjoining muscles involved in the workload in order to signal the brain that you are in need of more growth hormones to reinforce your cells ability to move more iron.

Two of the best workouts for the upper body are the Dumbbell Chest Press and the Dumbbell Decline Chest Press. These exercises hit the chest, shoulders and triceps. Because you are using dumbbells, you can strengthen your weaker side as well as the adjoining muscles in your triceps and deltoids.

You can start with dumbbells at a low warm up weight. Go for 12 reps and begin with a weight that allows you to get off 12 reps with a bit of difficulty on the last rep. Use progressive weights to get you to muscle failure.

Dumbbell Press

Lie on the bench and start with your arms bent. Your knuckles should be facing the ceiling. At this point, your elbows are in line with your shoulders.

As you begin to raise the weight, contract your chest muscles and straighten your arms. Breathe out as extend your arms. Take care to avoid fully locking your arms. Lower the weights and reposition your arms so that your elbows are next to your torso with your palms facing each other. Now lower the weight back down and repeat the movement.

Decline Dumbbell Press

Position your body on an decline bench taking care to leave room for your head to rest on the bottom of the bench. Follow the above instructions to execute the workout. It might help to hook your legs in when lowering yourself down with the weights pressed to your hips. Once in position, continue with the above instructions.

Incline Dumbbell Press

This is the same as the dumbbell press but done on an incline bench. Set the bench at a 30 degree angle or less for this one and follow the above instructions.

Try this in your workout routine and experience quick results.

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