Build Hard Rock Chest : Chest exercises for a better you

A Lot More Than
Just Chest
Exercises

Chest Exercises for a Better You



Table of Contents

Introduction .................................................................................................................................................. 4
Chapter I: Home Chest Workouts You Can Do Regularly.............................................................................. 5
Flat Bench Press ........................................................................................................................................ 5
Steps to Do Flat Bench Press................................................................................................................. 5
Incline Bench Press ................................................................................................................................... 7
Steps to Do the Incline Bench Press.......................................................................................................... 7
Dumbbell Flye ........................................................................................................................................... 8
Steps to Do the Dumbbell Flye.............................................................................................................. 8
Incline Dumbbell Flye .............................................................................................................................. 10
Steps to Do the Incline Dumbbell Flye ................................................................................................ 10
Flat Bench Dumbbell Press ..................................................................................................................... 11
Steps to Do Flat Dumbbell Press ......................................................................................................... 12
Incline Dumbbell Press............................................................................................................................ 13
Steps to Do the Incline Dumbbell Press .............................................................................................. 13
Dips ......................................................................................................................................................... 14
Steps to Do the Dips............................................................................................................................ 15
Chapter II: The Downfall of the Muscleman: Top Eight Chest Training Mistakes and How-to Correct ..... 17
Them (Do’s and Don’ts) .............................................................................................................................. 17
BIG MISTAKES you do and ways on how you can correct them! ............................................................ 17
Pushing Up with Your Shoulders ......................................................................................................... 17 Chapter: Chest Exercises for a Better You

What to do now? .................................................................................................................................... 17
Locking Your Elbows............................................................................................................................ 18
What to do now? .................................................................................................................................... 18
Doing Your Chest Exercise Too Low .................................................................................................... 18
What to do now? .................................................................................................................................... 19
Overdependence with Your Bench Presses ........................................................................................ 19
What to do now? .................................................................................................................................... 20

2


Under Working Out Your Upper Chests .............................................................................................. 20
What to do now? .................................................................................................................................... 21
Overdependence on Machines ........................................................................................................... 21
What to do now? .................................................................................................................................... 22
Failure to Contract Your Pectoral Muscles ......................................................................................... 22
What to do now? .................................................................................................................................... 23
Focusing on Weight and Not Your Muscles ........................................................................................ 23
What to do now? .................................................................................................................................... 23
Points to Remember Mr. Muscleman… .............................................................................................. 24
Chapter III: Top Chest Training Tips ............................................................................................................ 25
Top Chest Training Tips ........................................................................................................................... 25
Conclusion ................................................................................................................................................... 28

Chapter: Chest Exercises for a Better You

3


Introduction

Do you want to build chest muscles the right way? Then, you should do it right the first
time to avoid muscles injuries. This is the e-book to solve your problems, questions, and
doubts about building your chest muscles the natural way.

You won’t find any steroid stuff on this e-book because it focuses on the natural way to
toner, shaper, and bigger chest or pectoral muscles. End that frustration you have inside,
but work your way towards your chest muscle-building goals.

Do you want to learn different chest training exercises you can do at home without the
bulky gym machines? Find out how…..

Learn how to build chest muscle in no time by following this step-by-step guide.

Good luck, Mr. Muscleman! 

Chapter: Introduction

4


Chapter I: Home Chest Workouts You Can Do
Regularly

Performing various chest training routines could sound like a dreadful task especially for
beginners. Perhaps even advanced fitness trainers encounter problems, too, but in this
chapter you will learn how to perform different chest training routines to work different
chest muscles the right way.

Learn the different chest-building exercises you can do indoors. Follow this step-by-step
guide to perform various chest training exercises. Find out all of them on this chapter….

Flat Bench Press
This is probably one of the most known chest exercises to do at home because it is one of
best to grow your chest muscles. Flat bench press can work on your shoulders and your
triceps, too.

Steps to Do Flat Bench Press

1. Prepare a bench and a barbell for this chest exercise.

2. Have a spotter if you want to keep yourself safe. However, the spotter must let you do

Chapter: Chapter I: Home Chest Workouts You Can Do Regularly
the exercise. *Note: The spotter is only used for assistance and safety when you need it.

3. Lie flat on a firm position on a bench. Have your feet flat on the floor. Make sure you feet
are at a shoulder width apart.

5


4. Position your head, shoulders, back, and butt firmly the flat bench.

5. Put your arms straight up while your hands are gripping on the barbell bar using
your thumbs wrapping around it.

6. Have the barbell on top of your body.

7. Move it slowly down to your chest nipples. Again, do this slowly.


8. Drive the barbell up slowly over your chest center. Wait until your arms are totally
straight.

9. Lock your elbows.

10. Repeat the same procedure.

6


Note: Flat bench press must be done with total care to avoid any injuries. Do not bounce
the weight off your chest at any point. Keep your back straight and flat on your bench.
Concentrate. Always try to squeeze your chest muscles.

There you go! We are down to our first chest exercise you can do regularly at home. Next stop
is the incline bench press, another easy-to-perform chest training routine…. Check it out!

Incline Bench Press
The incline bench press targets your muscle fibers from different points, so this is a
versatile chest routine you can rely on. This exercise can work on your muscle fibers. It is
just like the previous routine, but this involves an incline bench. The same concept and
principles are coming with this bench exercises just like the flat bench press.

Steps to Do the Incline Bench Press
1. Prepare an incline bench and a barbell for the incline bench press.

2. Make sure that the incline bench is set at a 45-degree angle. Although there are
many types of incline benches are fixed, but they can work just fine.

3. Have your feet flat on the floor while you sit on the incline bench.

4. Keep your shoulders a width apart each other.


5. Press your back firmly in place.

6. Hold the barbell bar using a grip that is wider than shoulder width.

7


7. Hold it above your upper chest.

8. Make sure your arms are straight.

9. Lower the barbell bar slowly to avoid it from hitting your chest muscles. Lower it
until it touches your nipples.

10. Push the barbell up above your chest.

11. Try to squeeze your chest muscles while doing this.

12. Push the barbell up until your elbows are locked.

*Note: Just like any other forms of chest exercises do not begin with this until you get the
go signal from a doctor that you are physically fit because this is part of an intense training.

Voila! You have just done another chest exercise to tone and build your chest muscles, but it is
not yet done because following is the dumbbell flye, another chest training routine you should
not dare miss. What is it? Find out.

Dumbbell Flye
This is one of the simplest and easiest chest exercises to do that even women can perform.
Check this out and include it in your chest training exercise.

Steps to Do the Dumbbell Flye

1. Get your dumbbells and flat bench ready.

2. Sit on the edge of the bench. Grab one dumbbell in each of your hands.

8


3. Lie at your back flatly.

4. Keep those dumbbells near your chest.

5. Lift those dumbbells above the chest.

6. Keep your arms straight.

7. Keep a slight bend of your elbows.

8. Maintain your shoulders and hips firm on the bench.

9. Remember to keep your feet firmly on the floor.

10. Keep your back, head, butt, and shoulders positioned firmly on the bench.

11. Bend your arms slightly wider that your shoulders.

12. Let your palms face each other.

13. Slightly bend your arms.

14. Lower those dumbbells on your sides using an arc-like motion.

9


15. Remember that your bent elbows shall be kept on a horizontal plane.

16. Put the dumbbells back up above your chest in an arc-like position.

17. Keep the bend of your elbows in the duration of the routine.

Dumbbell flye is an exercise that resembles the motion of embracing a tree. When working out
like this, you have to try squeezing your pec muscles together in every rep.

To get the best results, perform this strictly with full motion range. Wow! You just did three
chest exercises! Tired yet? We are not yet through because following is the inclined dumbbell
flye. Check it out!

Incline Dumbbell Flye

Incline dumbbell flye is just like the previous chest exercise as it also works your chest
muscles fibers. You will get the full benefits offered by this exercise because it is also easy-
to-do.

Steps to Do the Incline Dumbbell Flye

1. Have your bench and dumbbells ready.

2. Adjust the bench at the incline you desire like 45-degree angle.

3. Lift those weights above your chest through extending your arms straight up.

4. Bend your arms slowly.

5. Let your palms face each other.

10


6. Maintain slightly bended arms lower than those weights to your side, doing an arc-
like movement.

7. Put back the weight on top of your chest in an arc position.

8. Keep your elbows bended through this routine.

*Note: Just like the previous routine, this incline dumbbell flye is like hugging a big barrel
or a tree.

Do you like the feeling of doing the Incline Dumbbell Flye? If you do, that is just one effect of
exercising, you feel happier because of the happy hormones exercising can release.

Next stop, we got the flat bench dumbbell press. Try it for yourself. Learn how to do it below:

Flat Bench Dumbbell Press
The flat bench dumbbell press is another chest training routine that you can do indoors.
Try it and see those well-sculpted chest muscles in no time. This is a reliable exercise to

11


build your total mass. It also helps stimulate all of your chest muscles. When you use two
weights in dumbbell training exercises, your body uses more assistor and stabilizer
muscles. It also keeps joints and bones are a firm position while you are training your chest
muscles.

Steps to Do Flat Dumbbell Press

1. Get a pair of dumbbells and flat bench prepared.

2. Sit on the flat bench’ end holding one dumbbell in every hand placed on your knees.

3. Roll using your back while you bring the dumbbells up.

4. Get the dumbbells above and slightly outside your shoulders.

5. Keep those palms faced forward.

6. Maintain a bend in your elbows of up to 90 degrees. Keep your arms parallel to the
ground.

12


7. Put the weights above your chest using a triangular motion until such time they
meet on top of the middle of your body.

8. Maintain the weights under control and in balance.

9. Follow the same direction downward while you lower the dumbbells until the time
when your arms are parallel to the floor slightly.

10. When you feel muscle tension on your neck or when you are raising your shoulders,
stop for a while. This is an indication that you use to heavy weight. Lighten up.

11. Keep your neck, back, head, and butt flat on the bench.

*Note: Do not force yourself to lift heavy weights. Start with light weights and adjust when
your muscles are used to it. It is better to be safe than to have injuries.

Now that you are done with flat bench dumbbell press, it is time to shift to another chest
training routine which is the incline dumbbell press.

Incline Dumbbell Press
The incline dumbbell press is another chest training routine to try at home. Check it out
and learn how to do it right! It helps to work out on the different angles of your chest.

Steps to Do the Incline Dumbbell Press

1. Get your set of dumbbells and incline bench ready for this routine.

2. Adjust the incline of your bench if that has an adjustable setting. This helps target
different angles of your chest.

3. Do not set the incline’s angle too high. You will not target your chest muscles but
your shoulder muscles.

13


4. Sit at the end of the bench that is at 45-degree angle incline.

5. Grab a dumbbell on each hand. Place them on your thighs.

6. Raise the weights to shoulder level.

7. Press your shoulder and back against the bench while doing step 6.

8. Press the dumbbells up above your upper chest.

9. Let your palms faced each other.

10. Lower the dumbbells in a controlled manner but do it slowly to avoid injuries.

11. Briefly, pause while in the bottom position.

12. Bring back the dumbbells up.

Easy isn’t it? Follow those steps closely to perform the incline dumbbell press correctly.
Wait! It is not over yet. There is another one called DIPS. What is it? Check this out..

Dips
Dips are not isolated exercises, so you can change them the way you want to increase
muscle fibers development and recruitment in your chest area. Dips can work your
shoulders and triceps. Many gyms have their parallel bars or dip station. You will find those
parallel bars either v-shaped or parallel. Remember to adjust the dip bars just outside your
shoulders’ width.

14


Steps to Do the Dips
1. The body position to do this will lead in your triceps, chest, and shoulders at
maximum stretch. You have to be careful, so use perfect form. *Note the dip
exercises have a reputation for being too hard on the shoulders. However, there is
really no evidence on this. With any exercises for chest development, it usually
works for many people, but some of them find excuses.

2. In performing dips, your hands should be wider that your shoulder’s width. You
have to make sure that when you lower yourself your elbows can flare out.


3. Let your body lean forward.

4. Lower your body until the point when your shoulder’s joint is below the elbow joint.
Do not lock your arms at the top.

5. Use your body weight as the resistance. When you can already so ten full-range of
dips, you can add a little more weights.

6. Use a weight plate on a chain or rope or a belt that you can easily find in many gyms.

15


7. Always try to increase weights using small increments as much as possible. Do not
take a too big jump in weight in any types of exercises that you do.

8. Put your wrists straight.

9. Make sure your wrists are in-line together with your forearms.

10. Always try to control the speed of your dip exercise.

*Note: Unlike other exercises, the dips seem a little bit more complicated, so you must take
caution in performing it. Be sure not to force your muscles to overdo this exercise. Go
slowly but surely.


16


Chapter II: The Downfall of the Muscleman: Top
Eight Chest Training Mistakes and How-to Correct
Them (Do’s and Don’ts)

Mr. Muscleman, you have been working out for so long with the full effort to get those
fullest, biggest chest muscles as much as possible. However, there are “MISTAKES” that you
should avoid like too much dependence on machines, going too heavy on the weights,
bouncing the bars off your chest, and insufficient incline presses. Those are mistakes that
you need to avoid in order to get the fullest and biggest chest muscles you are aiming.

Chapter: Chapter II: The Downfall of the Muscleman: Top Eight Chest Training Mistakes and How-to Correct
Those people with the right goals on their minds, but lacking the effort to do chest
exercises correctly are those that do not get the most of their chest training routines. Here,
are those…

BIG MISTAKES you do and ways on how you can correct
them!
Pushing Up with Your Shoulders

This is the most common chest training mistake that many beginners and experienced
trainer do most of the time. This happens when you allow your shoulder to move forward
towards the direction of the chest press. It takes a lot of tension off your chest. You put that
tension into your anterior deltoids. When you started to complain about doing a better
workout for your chest, then this is the common mistake you commit.

What to do now?
• Always keep your scapula pined and retracted to the exercise bench in the entire
range of the lift training.

• When you start lifting, you have to imagine that your chest is moving up into the
direction of the push.

• Immediately, feel that your chest is doing more of the work.

17


• Although this may get you used to it before you finally master it, you will do just fine
after some workout sessions. See the difference!

Locking Your Elbows

Under tension, time is an important factor in bodybuilding. The concept is to actually keep
the muscle group working with the weight load starting from the first going to the last rep.
However, there are bodybuilders are locking their elbows during the chest presses.
Remember that the lockout cuts the tension going to the chest and letting it rest. THIS IS
WRONG!

What to do now?
• When you get to the final point of every rep, make sure to stop moving just short of
the lockout.

• Pause a second.

• Try to squeeze your pectoral muscles.

• Although you may feel that you are burned out a little sooner, but in the end, you
will be glad about the level of soreness after your session.
Chapter: Them (Do’s and Don’ts)

Doing Your Chest Exercise Too Low

Most musclemen get the bar too low to their chest, and they think that this is the best
method to do it on a bench press. This may seem applicable for some body structures, but
for most people, this will only inhibit them from potentially growing their muscles and
causing injury to their muscles. Do you know that going too low on your chest can cause too

18


much stretching on it? This is not the only problem, but you will also have the tendency to
overstretch your shoulder area. This action takes more tension of your chest that will cause
them to be weak. Is it not that you want to have an effective and strong bench training to
grow your chest muscles?

What to do now?
• When you lower your weight, concentrate on the weight you load your chest.

• When you have a feeling that goes to a muscular tension or sensation like a ropey or
hard pain, this is the time when you are going to low.

• To solve the problem, start pushing the weight back up.

• After every set, you feel bigger pumps.

Overdependence with Your Bench Presses

Bodybuilders like you are often conscious on how much you bench. This is often the
scenario in the gym or at home when people do their bench presses. However, they do not
know that too much of this have decimating effect on their chests. Those who do bench
presses too much are those who can only do a few repetitions. If performed and used

correctly, the bench press is beneficial in chest building. However, the overuse of it can lead
to the overdevelopment of their lower pectoral muscle region in comparison to their upper
chest area. People who do this have droopy boobs. In addition, doing too much of bench
presses for max sets of low reps will only increase your chances to acquire workout
injuries that can include elbow, shoulder, pec tears, and wrist strains. This is a NO-NO.

19


What to do now?
• Think of barbell presses like any other chest exercises that can be performed any
time within the session.

• Do about 8-12 reps which only occasionally pyramiding to about six reps.

• Use an incline calculator every single rep if you want to find out how much you
bench.

• If you always do the barbells presses in the beginning of the workout, you can start
with incline presses using barbells in one exercise and using dumbbells in the next.

• As a suggestion, you can do a cycle of two month periods on when you perform free-
weight bench presses two months wherein you do presses with barbells in one
workout and use dumbbells in the next.

Under Working Out Your Upper Chests

Since you focus too much of the bench presses targeting, you may be forgetting to target
your upper chest muscles. It is the area where the clavicles are approximately in the middle
of your chest. This gives your torso a higher appearance. It ties your pectoral muscles with
your traps and deltoids. The pectorals are thinner above than below. Everyone can work on
their upper chest muscles though an incline workout without thinking that this area can

overpower the lower chest muscles.

20


What to do now?
• Do the incline presses using dumbbells or barbell during the first stage of your
workout routine.

• Add many sets for the upper chest in each chest training routine through flyes or
incline presses just like you do the lower chest training routine using decline and
flat presses, dips, and flyes.

• During cable crossovers on your upper pecs, do them with cable sets close to the
floor, so that you can pull the handles up on every repetition.

• Try to practice posing your upper chest muscles with your hands on your hips. You
can also simply tense the upper chest muscles. It can build better connection
between your mind and muscle. You can feel the contraction on the targeted chest
training exercises.

Overdependence on Machines

Overdependence on chest training machines like the use of flye or press equipment is no
good sometimes. Many people forget to grab their dumbbells or barbells during chest
workout. Although a lot of gyms have a wide array of machines, these machines limit to

form the bulk of routine around important mechanical movements. Even if, these machines
present a lot of advantages, free weights are still best to use. That is what most chest
builders forget about.

21


What to do now?
• Perform bodyweight and free-weight basics.

• Do only part of your chest workout using machines.

• Select the FreeMotion, HammerStrength or other chest machines that work and give
you the freedom of using free weights.

• If you think you are weak to do eight reps while you dip, use an assist machine to
help lighten up your load.

Failure to Contract Your Pectoral Muscles

Free weights are one of the best tools to use in chest training. However, they can make it
hard for you to contract and achieve maximum contraction in your pectoral muscles. When
you do the dumbbell flyes, there will be less resistance found at the top of the chest training
movement, happening when the dumbbells go together than near below. In dips or presses,
your triceps do the heavy work close to the lockout.

22


What to do now?
• Perform a flye exercise in every workout using training bands or machines.

• For cable crossovers, cross one of your hands over the other hand during
contractions.

• Perform reps unilaterally to take your hand past your middle body plane to prolong
contractions if you use pec deck machine or flye machine.

• Remember to lock out on presses. Even if your triceps will do much of your work,
still, you can flex your muscles at maximum during contractions.

Focusing on Weight and Not Your Muscles

Working the weight is not the same as focusing too much on the pounds you used; thus, you
are going too heavy. Working the weight is using momentum and speed to short reps with
no or little regard for the concentrated area of your muscles.

What to do now?

• Before you begin with chest exercise, know what muscle group you want to target in
each set. For instance, you can work your upper chest because your set of incline
presses in order to focus on that muscle region.

• Always follow a strict form because this is safe and also good in working your
pectoral muscles. It will the sloppier execution on your chest exercise with more
secondary muscles that can take over.

23


• Control the negative half of your repetitions. While doing presses, use at least 2
seconds to lower the load. Then, another 2 seconds to higher it.

Points to Remember Mr. Muscleman…

• Consider bench presses as one exercise using reps 8-12 in range.

• Work your upper chest.

• Do basic free weight flyes and presses.

• Focus on the contraction in every rep.

• Concentrate on the pectoral muscle.


24


Chapter III: Top Chest Training Tips

Before you plunge into working your chest muscles, here are useful tips to remember in
order to maximize the benefit you get from chest training.

Top Chest Training Tips
1. Use full motion range. This is an important part of every chest workout to do and
use a large array of movements that you can manage safely. For instance, you
will lose the total benefits your chest muscles can get if you do not lower the
barbell close to your chest nipples. If you do not have shoulder problems to
inhibit you in doing such, use a full range of motion in all chest workouts. You
can have your muscles activated and get better fitness results according to
famous bodybuilding coaches.

2. Use a Wide Array of Chest Exercises. Even if your pecs are only one muscle, it is
divided into subgroups that are worked by a variety of exercises. Your upper
clavicles are worked though an incline bench press while the inner region of your

Chapter: Chapter III: Top Chest Training Tips
chest is worked by crossover chest training routines or flye movements. The lower
pecs are worked through decline movements. Through using a variety of chest
exercises, you can develop your chest muscles well.

25


3. Train your muscles. Chest exercises like bench presses are often associated with
heavy weights. Although this helps you gain strength, it sometimes ends up working
body muscles and not your chest muscles. Choose only those weights like barbell or
dumbbells that let you concentrate on working out your chest.

4. Use a Training System. There are training systems to use to get the maximum effects
of your chest training. These systems are tested and tried to manipulate exercise

variables to give you a much better workout. One example is the SUPERSET. Try to
do a set of dumbbell flye, and then perform a push-up set. Pairing in a chest workout
is better to challenge your chest muscles.

26


5. DO NOT FORGET ABOUT STRETCHING. Although training your chest muscles will
greatly improve their tone, strength, and shape, it is also advisable to think about
your posture. Be sure to stretch your chest muscles after each workout. Do
stretching also on rest days. The standard doorway is one of the best examples to do
this. All you need to do is to open the door and put your forearms against the frame
of the door using your elbows that are bent at 90 degrees. Then, lean through the
frame while keeping your arms in a position to stretch your chest muscles. Hold on
to this position for about 30-60 seconds. Try to stretch deeper every time you
exhale.


27


Conclusion

Hope this e-book helps you learn about things you need to learn about in chest training.
Follow the tips and suggestions stated here to help you get the maximum effects of working
your chest out.

Do chest training exercises the right way to avoid muscle injuries and pain. Perhaps your
main goal is to achieve the right tone, shape, and size of your chest muscles and not to
acquire workout injuries. If you want to get it right the first time, then follow this step-by-
step guide to perform a variety of chest training routines to work your pectoral muscles.

Good luck on your way to bigger, shaper, and toner chest muscles you aim for. Soon
enough you will achieve your goal!

Want to read more about BodyBuilding technique secret? I recommend you to read this ebook
>>>>> here

Chapter: Conclusion

28

Build Hard Rock Chest : Chest exercises for a better you

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