I mentioned earlier that chest is the king of workouts. You should be proud of reaching here. After mastering beginner workouts now you are the advanced beginner. Intermediate workouts will be more intense compared to the beginner's workouts. When your strength increases and you muscle stops its growth you should move to this level. Here you have to use manual power machines instead of the hydraulic machines. You must be careful at this time so that you don't miss balance especially in bench presses. Have a partner with you to help you and to prevent bad situation.
GRIPING:
Before you start your workouts be cautious about gripping. Holding equipment wrongly may cause unbalanced position which may lead you to drop the weights on you. This Advanced program features three different bench-press grip widths. In your normal grip, which balances chest and triceps work, your thumbs should be roughly over your shoulders. Olympic barbells have a ring marked where most men will place their index fingers. For the close-grip press, which puts more emphasis on the triceps, your hands should be 12 to 18 inches apart, depending on the width of your torso. You want your elbows to descend below your torso when you bring the bar to your chest, just as they would in a standard bench press. On the wide-grip press, which works your chest harder, your hands should be 3 to 4 inches farther apart on each side than with your normal grip.
Image 1.2 shows the bad form of the barbell flat bench press workout. This may happen when you lift heavy weights that you can't able to lift at least 1 rep by your own. Don't do like that.
2. Barbell incline bench press:
This workout is done to gain muscles in your upper chest. Image 2.1 shows how to do barbell incline bench press. This exercise is similar to the regular barbell bench press except that you will be using an incline free weight bench press machine and your upper chest will be the muscle group worked instead of your middle chest. Lift the barbell off the rack and slowly lower it to about 3 inches above your clavicle(just below your Adam's apple) and then press the bar back to the starting position.
Do not touch the bar to your upper chest(this cause unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in explosive fashion. Also do this workout in alternate weeks skipping flat bench press and decline bench press.
Frequency :3 sets increasing weights each set.
3. Barbell decline bench press:
This exercise is done to train the lower chest muscles. Image 3.1 shows how to do the barbell decline bench press. This workout is similar to incline bench press, but instead of inclined bench you use a declined bench here. Hold the barbell while lying on the decline bench. Lower the weight slowly to your chest. Return to the starting position and repeat. Do this workout in alternate weeks skipping flat and inclined bench press.
Frequency :3 sets increasing weights each set.
5. Dumbbell Incline press:
This workout is done for the upper chest muscles. Get in to position by sitting on the bench, hold the dumbbells and allow them to rest on your thighs. Whilst rolling your body lie down on the bench, use your thighs to help you push the dumbbells up to our chest. Then straighten your arms up over your chest(keeping a slightly bent elbows), palms facing forward. Keep your feet flat on the floor and your back in neutral. Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders. Then press the dumbbells back up, bringing them close together at the top(without touching) and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to lock. Repeat until you've completed your reps. To get up, hold the dumbbells by your chest, kick your legs up and then forward to give your body momentum to sit up. Do this workout along with the inclined bench press.
Frequency :3 sets increasing weights each set.
Frequency :3 sets increasing weights each set.
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| Various gripping illustrations |
BALANCING:
Balance your body weight properly using your legs. Maintain the centre of gravity when you do workouts like bench press. While lifting heavy weights you may loose your balance easily.
WORKOUTS:
1. Barbell flat bench press:
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| 1.1. Barbell flat bench press |
Feel your muscular chest by doing flat bench press. Image 1.1 shows how to perform the barbell flat bench press workout. To properly perform a bench press exercise you need to lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar, to eliminate the chance of dropping the weight on yourself. Once you have lifted the weight off the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level. Keep your arms pointed outwards as the bar drops. Upon reaching the bottom of the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.
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| 1.2. Bad form |
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
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| 2.1. Barbell incline bench press |
Do not touch the bar to your upper chest(this cause unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in explosive fashion. Also do this workout in alternate weeks skipping flat bench press and decline bench press.
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure. 3. Barbell decline bench press:
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| 3.1. Barbell decline bench press |
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
4. Dumbbell flat bench press:
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| 4.1. Flat dumbbell bench press |
Image 4.1 shows the workout structure for flat dumbbell bench press. Be cautious about your balance you will easily loose balance at the beginning. Also the speed, power, balancing grip may vary in your left & right hands, so choose the weights accordingly that it can be lifted by both yours hands at same level.
Lie flat on the bench with feet on the floor for stability, your arms extended upward and your palms facing in toward front side holding the dumbbells. Inhale and lower the dumbbells to chest level, bending your elbows. Press the dumbbells back up and do an isometric contraction to isolate the stress on the pectorals. Exhale as you complete the movement. Do this workout along with the flat bench press.
Lie flat on the bench with feet on the floor for stability, your arms extended upward and your palms facing in toward front side holding the dumbbells. Inhale and lower the dumbbells to chest level, bending your elbows. Press the dumbbells back up and do an isometric contraction to isolate the stress on the pectorals. Exhale as you complete the movement. Do this workout along with the flat bench press.
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
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| 5.1. Dumbbell incline press |
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
6. Dumbbell decline bench press:
This workout is done to enhance the lower chest muscles. Image 6.1 shows how to perform this exercise. Sit on the edge of the declined bench, hold the dumbbells and allow them to rest on your thighs. Lie down on the bench and come to the position with the dumbbells. Then straighten your arms up over your chest(keeping a slightly bent elbows), palms facing forward. Keep your feet flat on the floor and your back in neutral. Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders. Then press the dumbbells back up, bringing them close together at the top(without touching) and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to lock. Repeat until you've completed your reps. To get up, hold the dumbbells by your chest, kick your legs up and then forward to give your body momentum to sit up. Do this workout along with the declined bench press.
Frequency :3 sets increasing weights each set.
6. Dumbbell decline bench press:
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| 6.1. Dumbbell decline bench press |
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
7. Dips:
This is one of the most effective manual workout. You depend on your hands for the strength and balance. Because you have to lift your whole body weight just with you hands. You need some pre-training before you include this workout in your menu. This workout benefits almost all the parts of the upper body.
First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows out a bit. That is keep your elbows out and away from the body. This will ensure that you are using more chest than triceps. Remember, really concentrate on squeezing your entire chest area at the top of the movement.
Frequency :3 sets.
7. Dips:
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| 7.1. Dips |
First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows out a bit. That is keep your elbows out and away from the body. This will ensure that you are using more chest than triceps. Remember, really concentrate on squeezing your entire chest area at the top of the movement.
Frequency :3 sets.
Rest :1-3 min rest between each sets.
Repetition :10-Failure.
8. Flat dumbbell fly:
Do this workout along with flat dumbbell press. Image 8.1 shows how to do this workout. To perform dumbbell flies, pick up a relatively light weight in each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a decline weight bench and raise both dumbbells straight up over your chest with your arms straight. This is your starting position. Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. It is called because you look like you are flying. Follow the same arc back up until the dumbbells return to the starting position. This is one repetition of the dumbbell fly.
Frequency :3 sets increasing weights each set.
8. Flat dumbbell fly:
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| 8.1. Flat dumbbell fly |
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
9. Dumbbell incline fly:
This workout is similar to 8.1, but here you perform this workout in an inclined bench. It is done for upper chest muscles. Image 9.1 shows how to do incline chest dumbbell flies. To do this workout similarly pick the light weight dumbbells each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a inclined bench and raise both dumbbells straight up over your upper chest with your arms straight. This is your starting position. Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. Follow the same arc back up until the dumbbells return to the starting position. Repeat the same to complete on set. Do this workout along with the inclined bench press.
Frequency :3 sets increasing weights each set.
9. Dumbbell incline fly:
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| 9.1. Dumbbell incline fly |
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
10. Dumbbell decline fly:
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| 10.1. Dumbbell decline fly |
Decline dumbbell fly is performed for the lower chest muscles. Image 10.1 shows how to do decline chest dumbbell flies. To do this workout similarly pick the light weight dumbbells each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a declined bench and raise both dumbbells straight up over your lower chest with your arms straight. This is your starting position. Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. Follow the same arc back up until the dumbbells return to the starting position. Repeat the same to complete on set. Do this workout along with the declined bench press.
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
11. Push-ups:
11. Push-ups:
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| 11.1. How to do push-ups |
Finish-off your things with push-ups.
Image 11.1 shows you the correct form of push ups. Lye prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart. Hold your feet together or very slightly spread. Inhale and bend your elbows to bring your torso near the floor, avoiding extreme hyper tension of your spine. Push yourself back to arms, extended position, exhaling as you complete the movement.
Don't touch the floor with your chest. It will take some days to get balanced because both hand don't have same power.Don't give up, most of them does. Push-ups gives the effect at last more than the effect you get from whole workouts done above.
After mastering these workouts go for advanced workouts for more exercises and techniques.
Warning:Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner.
Don't touch the floor with your chest. It will take some days to get balanced because both hand don't have same power.Don't give up, most of them does. Push-ups gives the effect at last more than the effect you get from whole workouts done above.
After mastering these workouts go for advanced workouts for more exercises and techniques.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning:Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner.
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