| The main area of the body most people say they | | | | should be in contact with the floor. |
| would like to improve is the chest. The chest is | | | | Movement - Lift the bar from its resting position |
| the most prominent element of the upper body | | | | and begin carefully lowering it towards your chest. |
| and it contains the largest muscle. Building muscle | | | | Take care not to drop the bar, as this could |
| mass in your chest will boost your confidence and | | | | cause serious injury. |
| help stabilize your shoulders. For these reasons, it | | | | Completion - Extend your arms and lock your |
| is the subsection of the body that lifters generally | | | | elbows to press the weight straight back up. This |
| spend the most time working on. | | | | upper chest exercise should be a fluid, continuous |
| Here are some fundamental exercises to help | | | | motion. Careful control is of paramount |
| increase muscle mass in the chest. | | | | importance. |
| Bench Press | | | | Decline Press |
| Body Position - Good location is the most vital | | | | Body Position - You will lie on the bench with your |
| part of your bench press routine. Lie flat on the | | | | head lower down than the rest of your body. |
| bench so there is continuous contact from | | | | Your feet will be strapped onto the foot pads |
| buttock to back. The soles of your shoes should | | | | securely, and there will be continuous contact |
| be in contact with the floor at all times. Your bar | | | | between your back and the bench. |
| should be resting parallel to your eyes. | | | | Movement - Lift the bar from its resting position |
| Movement - Continuously inhale deeply throughout | | | | and begin carefully lowering it towards your chest. |
| the lifting phase to supply more oxygen to your | | | | Take care not to drop the bar, as this could |
| body. Carefully lift the bar from its resting position | | | | cause serious injury. |
| and lower it to its destination - a few inches | | | | Completion - Extend your arms and lock your |
| above your chest. Ensure the bar does not | | | | elbows to press the weight straight back up. It is |
| sharply fall on your chest, as a serious injury may | | | | sometimes difficult to gauge whether the bar is |
| occur. | | | | perpendicular to the floor, because your head is at |
| Completion - Using a carefully controlled motion, | | | | an awkward angle, but the perpendicular motion is |
| press the weight back to its starting point. Lock | | | | what builds muscle mass in your lower chest area |
| both elbows and use the full extension of your | | | | and the inner portion of the chest. |
| arms to effectively build the entire muscle. | | | | Butterfly Press |
| Cable Crossovers | | | | Body Position - If you are using a machine, you |
| Body Position - Stand equidistant from two | | | | will use the seat provided and position your arms |
| different cable machines. Grab the cable from | | | | on the bar. If you are using dumbbells, you will lie |
| each using the nearest hand to it. The handles | | | | flat on your back on the bench with one in each |
| should be level with your shoulders and your | | | | of your hands. You will raise the dumbbells to the |
| elbows should be maximally bent. Provide a stable | | | | face- level starting point with your arms fully bent. |
| base for this exercise by placing one foot slightly | | | | Movement - If you are using the machine, you will |
| in front of the other. | | | | use your inner forearms to move the weights in |
| Movement - Push forwards and downwards in a | | | | a preset arc-like motion. If you are using |
| cross shape until the cables become level with | | | | dumbbells, you will use a fluid movement to |
| your waist. Exhale continuously throughout your | | | | carefully move them toward each other. They will |
| movement, and avoid injury by ensuring your | | | | meet slightly above your nose. |
| hands do not smash together. | | | | Completion - If you are using a machine you will |
| Completion - In a careful and controlled motion, | | | | move the weights back to their resting position |
| return the cables to the starting position. If you | | | | using the padded arms. The machine will provide |
| let the weights snap back quickly, you could risk | | | | enough resistance to allow you to build muscle |
| potentially injure your arms. | | | | mass. For maximal muscle growth using free |
| Incline Press | | | | weights, you need to ensure the dumbbell travels |
| Body Position - There are several different styles | | | | down the exact same arc it went up. The |
| of press, either with fixed or adjustable chairs. | | | | continuous resistance throughout the exercise will |
| With either, you will need to sit all the way back | | | | be a priority if you are serious about building |
| on the reclined seat, and the soles of your feet | | | | muscle. |