Build your chest with these effective exercises using a barbell. These heavy workouts require warm up exercises. If these exercises are not performed correctly, you could injure muscles or joints. Injuring yourself could happen, so it’s best to have someone close by to guide you or to make sure your doing it safely.
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Barbell Chest Press
With the barbell, keep your hands spread so they are a littler wider than the shoulders. Make sure you lift your chest a little and with your shoulders continually touching the bench, slightly tighten the abdomen. Push up the barbell to ensure that your elbows are straight. When you bring the barbell down, make sure that your shoulders and elbow joints are parallel to each other. Doing repetitions will give you the best results.
Inclined Chest Lift
Lie on a bench sloped to a thirty degree angle. The exercise is similar to chest press. The abdominal muscles should be flexed while your chest is in the air, with the shoulders firmly on the bench. Lift the barbell up and check to make sure your elbow are straight. When you bring the barbell down, make sure that your shoulders and elbow joints are parallel to each other. Continually repeating it will give you the best effect.
Declined Chest Press
With your feet in the footpad, lie back on the declined bench. With a barbell in your hands, there should be distance between them that’s a bit wider than shoulder width. Now extend your arms out from the chest with the barbell in hands. When you bring down the bar, make sure it is barely above your lower chest. The arms should be at a forty-five degree angle when coming down and the elbow, if situated right, will help accomplish that. Don’t let your arms go too far out cause it may put to much tension on the shoulder joints. Now bring the barbell back to where you began. You may need the help of a trainer on this one. Try to avoid too much tension, cause you may damage your joints or muscles.
