What exercise using free weights should i do to build my chest?I have been lifting heavy on bench presses, but i've noticed a bit of a "gap" between my lower pecs, and I don't know how to build that muscle. It's just above my abs.I haven't tried dumbell flies, but would that help pull my muscles together??
Answer:
Decline bench press builds your lower chest
DB flyes build your outsidechest where it goes into your shoulder and they also build the very center between both pecs and round each one out.
I say push-ups. They help every muscle in your arms and chest.
It's good to get a wide variety of angles to hit your chest. It's a large muscle group so it takes more than one motion to grow. I would do each motion (Decline, Incline, Flyes) in each workout.
A woman's exercise is to put your palms together, but facing opposite directions, so your elbows are out.. and press, press, press. It makes the pec muscles work out and dance if you have pecs.
the best chest exercise by leaps and bound is the old-fashioned DIPS.
Dips are great because it is a body weight exercise where you use your own body weight as the resistance, this is much better than lifting a separate weight ( just like the difference between CHINS and cable pulldowns ).
Dips were also called upper body squats because it not only works the chest, but it also work the triceps and the shoulders, the thing that no other upper body workout can do.the muscle gets bigger when it is stressed beyond what it is used to. The exercise that stresses your muscles more than the others is the best exercise for you.If you try to do 1 set of Barbell Bench Press to failure, 1 set of Pushups to failure and 1 set of Dips to failure, Which do you think will leave you gasping for air ?!!My bet is the Dips.! You try for yourself
Muscles contract as a whole no matter what angle you hit them on. Varying exercises only emphasizes what muscles are used. For instance, incline bench press will focus more on the delts and has a greater range of motion than regular bench - flies pretty much isolate pecs. A wide-grip bench press will focus more on the pecs and less on the tri's, and opposite for close grip. Targeting "zones" on a muscle group is somewhat of a misnomer in this context.The idea of varying exercises is to stimulate muscles differently from time to time, to help prevent homeostasis, which is what the body always prefers. The body is an amazingly adaptive machine that requires variation from time to time in order to grow.Compound movements, especially for natural bodybuilders, should always be the focus of workouts, with isolation and machine exercises supplementing. If you want to concentrate the bench press more on the pecs, widen the grip or go for decline benches, finishing up with flies. Don't neglect your triceps tho' as the max amount of growth comes about from utilizing multiple muscle groups and strengthening them simultaneously. Additionally, more GH is released when more muscles are used.
Hi,
you need to do the right exerices to fix you abs , visit http://www.truthaboutabs.co.nr , its got some really good excercises to help you out
Hope this helps
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