The Best Chest and Bicep Workout
The chest and biceps are some of the most important muscles in the body. These muscles are normally worked together since pumping one would look awkward without the other being equally pumped. It is advisable to segregate a chest one day out of the week to just workout. A lot of the chest workouts also workout the biceps so it makes sense to have a chest and bicep workout day. Understanding the importance of working these two muscle groups will not only motivate you to get serious into the workout but also keep you informed.
| Workout | ||||||
Chest and Bicep Workout |
weight | weight | weight | weight | weight | weight |
| Incline Dumbell Press | ||||||
| Incline Dumbell Fly’s | ||||||
| Dips | ||||||
| Bench Press | ||||||
| Chest Press | ||||||
| Incline Press | ||||||
| Incline Hammer Curls | ||||||
Importance of working the pecs
You need your arms and a strong chest for even the basic daily functions such as lifting, carrying, hammering, pushing a stranded stalled car. A pumped chest greatly improves your posture. It helps you stand and sit straight. The ladies stand a chance to have their breasts naturally lifted simply by engaging these muscles. A strong chest also comes in handy in performing exercises which incorporate weights. Besides this, they facilitate the throw motion. The stronger the chest and arms, the further/stronger you are able to throw. You are guaranteed to win an arm wrestling match with the help of these two body parts if they are well toned.
Well toned chest and arm muscles greatly improve your appearance. You get to show them off in sleeveless or body hugging shirts. You automatically appear confident and self-aware which may help you attract the opposite sex.
If you have a slouchy posture, engaging these two muscle groups will straighten up your torso, lift up your breasts hence generally improve the look of your entire body.
The Best Chest and Bicep Workouts
1. Incline Dumbbell Press
Lean back on an incline bench and hold a dumbbell in each hand at the top of your thighs. Ensure that your arms are facing each other. Lift the weights to your shoulder level and deriving your and strength from your chest and balance from your thighs, lift the weight above with the palms facing away from you. Pause for a few seconds then slowly lower the weight to the starting position. Perform a set of 10-12 reps then rest.
2. Incline Dumbbell Fly’s
Set an incline bench to 30 degrees and lie on it. Grab a dumbbell in each hand and extend your arms above with your elbows slightly bent. Rotate your wrists to have your palms facing you with the pinkie fingers next to each other. This is the starting position.
While breathing in, pull the palms away from each other towards your sides with the palms facing the ceiling. Exhale as to start to bring the weights back into the starting position. The only joint movement is at the shoulders and the wrist with none at the elbows. Repeat this exercise for 10-12 reps and rest in between.
3. Incline Hammer Curls
Grab a dumbbell on each hand and lie on an incline bench. Hang the weights at your sides and palms facing out. While exhaling, curl the weight up and still outward. Your forearms should be in line with your side deltoids. At the top of the curl, the dumbbells should be at the shoulder level and at the sides of the deltoids. The pose should be similar to the double bicep pose. Hold for a few seconds, inhale and lower the weights to the starting position using the same path.
In order to increase the intensity of the workouts, simply increase the weights. If you are new to this, ensure that that you consult your fitness instructor before increasing the weights. This is for your own safety.
4. Bench Press
You can either use the Smithson machine or the traditional bench press. The traditional bench press is a must if you have someone to spot you. This exercise is going to build your chest muscles making you appear bigger. Use a straight bar and put a a few pancakes (45’s) on it. You want to make sure you have enough weight to build muscles but don’t over do it either. Start with whatever you can handle.
5. Incline Bench Press
Very similar to the traditional bench press your working your upper pectoral muscles. You can use the traditional bench press for this or the Smithson machine either or will get the job done.
*results may vary
*always consult your doctor before starting any new workout or diet
BodyBuilding By John