@ 2003 copyrights  Jazzmon Radford Enterprises.

 

 

 

When working a particle muscle group only do 4 to 5 exercises per workout on any given day.  Suggestion for beginners 3 to 4 different exercises per muscle group. 

Chest & triceps can be worked the same day  if you are a beginner.

 

Normally, I work two body parts a day taking off 2 days.  You may work out 3 to 5 days of do a split.   Make sure the muscle you choose to work out on any given day is not sore.  If the muscle is still sore that means it hasn’t healed.  When you train you break the muscles up.  Each time they heal they grow back stronger and a little larger.  Depending on your training how often you train and your genetics.  Training 3 times a week is only going to get you there slower then 5 times a week. 

Bench Press

Have a spotter.  This is someone which will help you in case you need assistance.  This is very important. If you have never done this exercise before or is using heavy weight.

Flat bench will build the chest muscles.  One of the muscles you want to build to impress the ladies on the bench.  "Am I right?"  Of course, I am.

Place a warm-up weight on the bar.  This will be a very light weight to warm up the chest muscles.  This is very important.  Never go into a workout without warming up first.  This will keep down injuries.

Lay flat on the bench.  Make sure the bar is evenly place over your head.  On the Olympic bar there are little markings.  I want you to place your small finger next to the markings on the bar.  Before you lift the bar make sure your hands are even.  The placing of the hands will depend on how long your arms are.  Most would use this grip.  (If you place your hands outside of the markings you are working more of your back muscle then you are chest.  You may be able to lift more but, why show off.  You aren’t here to show off you are here to build your body.) Carefully lift the bar off the rack bringing it over your chest.  With full control, slowly lower the bar to you chest not allowing it to touch it.   Slowly push the bar upward in a straight line then down again.  Repeat this 3 times if you are a beginner.

I would suggest to a beginner which has never done this before to do 3 sets, 15 reps with a very short rest in between sets.  If you have done this before and have very little body fat.  (The only purpose you are doing this is to build muscle...No fat to lose.  Try 4 to 5 sets 8 reps) If you can do 10 with no trouble then you need to up the amount of weight you are using.  I suggest only if you need to lose body fat or just want to firm up to do 15 reps if you aren't a beginner and lighter weight. 

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DUMBBELL FLAT BENCH PRESS

The dumbbell bench press works the chest the same as the bench press except you can get more of a stretch with the dumbbells.  Remember even if an exercise is use to work the same body part.  Each exercise is design to hit the same muscle at a different angle. This exercise is done the same as the bench press except you are using 2 dumbbells instead of a barbell.

As you perform this exercise remember not to allow your elbows to go farther pass your shoulders then to get a good stretch across your chest.  Believe me you will feel the stretch.

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You will need an incline bench for this one.  Make sure the incline isn't too far up.  You don't want to work shoulders any more then they will get work from reforming this exercise.

Take two dumbbells and place them at you feet.  I want you to learn an easy and injury free way to lift them.  When you become stronger and have to lift the type of weight I use you will need this knowledge. 

Sit down on the incline bench lend forward picking up both dumbbells.  sit them on your knees as you lend back lift one knee at a time and raise the dumbbell up over your shoulders with your elbows bent.  Do the same for the second dumbbell.

 

Extend both arms upward.        Jazzworldgym04.jpg (58816 bytes)        Slowly bring your arms down elbows just a little pass shoulders.  Get good stretches on your chest muscles then push upward controlling the weight during the entire exercise.  Complete the sets & reps as you would if you were bench pressing.

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Dumbbell flies define the chest muscles.  It gives the center chest striations.  You need not do these if you haven't built any muscle in the chest area.  This is advance exercise.

The correct way to do these are to lie on a flat of incline bench, pretend you are going to hug a tree.

First, pick up the dumbbells one in each hand lay back.  Position arms open as if you are going to hug a tree.  With full control of the dumbbells bring them together (do not straighten your arms at the top.  Always concentrate on the muscle you are working.  Repeat this exercise as you would any other exercise.

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Double peck machine

will hit the same muscle as the dumbbell fly's. 

more to come on chest later.

You will need a good stretching routine

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