Body building

Bodybuilding Exercises For Chest

Lois

The easiest part of the body that a new body builder should focus is the chest area. It is the muscles in the chest area that most men want to show off. If you want to start developing your chest muscles, you should consult an expert boy builder or a good coach. They are the ones who can give you the exact steps in starting off with body building. They can give you a list of good food to eat while in the process of toning your body as well as the right time to sleep and your other daily routines.

A common example of this food intake restriction is the proportion is the protein against your body weight. It is suggested to take protein that weighs 1 to 2 grams to every kilogram of your entire body weight. Protein strengthens up the muscles so eating food rich in it before and after the exact workout is highly recommended. It will trigger muscle growth so taking it before you exercise is good for the muscles to use it. After the workout, you should also take some protein to replace the nutrients being washed away with your sweat.

In addition, your carbohydrate intake ranges from 2 to 2.5 grams on every kilogram of the total weight of your body. You should also drink a lot of milk. Other foods that can be an addition to those mentioned are desiccated liver and multivitamins.

Sources to find the best diet and exercise routine are not scarce on the internet. You might find some best-followed principles in any lifestyle hacks from Denverpost blogs or reviews. Exercise routines to follow, trainer’s guidances, and world-famous celebrity diet hacks are all spread around to choose and set your track. Take a certain motivation and definitely refer to them, but make sure you select the best that suits your body. 

You can start with a simple routine as:

  1. Dumbbell inclined press – you can do 10 to 15 repetitions. Do this 3 times and when you are comfortable and you think you can handle barbells, go for it.
  2. Push ups – you should ask your coach on the proper position. Do this in 3 sets of 10 to 15 repetitions each.
  3. Inclined dumbbell bench press – includes 6 to 8 repetitions in each set. Do this 3 times while resting 2 minutes in between each set.
  4. Single Arm Dumbbell bench press – Each hand should take 5 to 7 repetitions. You should also take a 2 minute break between each step.
  5. Single Arm Rotation Lying Side – Do this for 2 sets at 15 rotations each set and rest for 2 minutes before performing the next exercise.
  6. Parallel bar dip – at most 20 times.
  7. Suspended push up – do as many as you want and rest for 2 minutes.

You should start with your biceps, back, and abs on day 1. On the next day, exercise your hamstrings, shoulders, and abs. On the third day, exercise you quads, forearms, and calves. On the fourth day, you can exercise your triceps, chest, and abs.

Your upper chest can be exercised using inclined bench, flat bench for the middle chest and you can use declined bench for the lower chest. Don’t start doing all 3 sets on the first week. You should do only one set at first and add one set on the same exercise on the second week and another one the third week.

Chest exercise takes time, self-discipline, and effort to reach your goal. When you start training with your coach you are building yourself on your own. Be sure to stay disciplined in all you do. You care about yourself a lot that is why you do this exercise so take the routines and the exercises seriously.