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Bodybuilding
Program Basics
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Isolated Muscle Training
Know
Your Muscle Building Exercises - The Chest by
Rick Mitchell
Every bodybuilder and weight trainer will have his
or her favorite exercises for each body part. That's
how it should be - as you progress through the various
stages of learning you'll understand what works best
for you. It is useful, however, to take stock of your
progress every so often and carry out an analysis of
where you are and what changes, if any, are needed to
move onwards and upwards.
Part of this analysis should include an assessment
of the core exercises that make up your bodybuilding
training program. In this article we'll look at the
chest exercises that have proven their worth to serious
bodybuilders for many years. Where appropriate a series
of exercises suitable for achieving pre-exhaustion will
be presented. All exercises should be performed to failure
with one set of six to eight reps.
1. Dumbbell flyes - this exercise provides a useful
means of isolating the pectorals and preserving the
triceps for the subsequent exercise. The exercise should
be performed as follows:
- Hold dumbbells directly overhead.
- Lower them to sides with elbows slightly bent, pulled
back and to the side. Lower no further than level with
the torso.
- Use the pectorals to pull the weights back up to
the starting position.
2. Incline bench press - you can move straight on to
this exercise if you have reached an appropriate level
of experience. If you perform this exercise as the second
part of a pre-exhaust routine you may have to use lighter
weights than normally.
- Take a shoulder width grip.
- Lower the bar to the chest with the elbows pointed
to the side.
- Return to the starting position.
About the Author
Richard Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes
at all levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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