Crohns Complications

Pectoral exercises are designed to build and tone the pectoralis major, the largest of the muscle groups in our upper bodies. There are upper pectorals, lower pectorals and inner pectorals, all of which can be built with specific sets of exercises. By taking the time and effort necessary to develop your pectorals, you’ll showcase the rest of the work you’ve put into bodybuilding.

Even beginning bodybuilders are aware that in order to build muscle, you have to tear it down with exercise and rebuild it with a high-protein diet. A bodybuilding diet should be at least 25% protein and 40% natural, unrefined carbohydrates, with the balance being in fats and fibers.

One of your workouts each week should focus on pectoral exercises. While you’ll actually work other muscle groups at the same time, pectoral exercises are the goal here. You’ll use body resistance exercises, dumbbells and barbells in these exercises.

A pectoral exercises routine should start with the heaviest weights. Work down from exercises using the heaviest weights to the lightest ones for the best results.

Most pectoral exercises will be three sets of eight to ten repetitions each for an intermediate level bodybuilder. An advanced exerciser should consider raising that to five sets of six to eight reps with heavier weights.

Bench Press, with Barbell, Wide-grip

Lie flat on the bench with your feet planted flat and squarely on the floor. Grip the bar at about double shoulder width. Lower the barbell to your upper chest-lower neck region, pause, and return to overhead.

Do one set as a warm up with a medium weight; the rest of the sets should be eight to ten reps with as much weight as you can handle.

Make each movement slow and smooth and pause at full contraction. Do not bounce the weight on your chest. Do not arch your back or lift your buttocks off the bench as this will place strain on you lower neck and could cause injury.

Front Barbell Raise, Incline Bench

Use a lighter barbell for this one. Start by gripping the barbell with your arms down and your palms facing down. Lift the weight overhead until your arms are extended over and behind your head in a smooth motion.

Dumbbell Flies, Flat Bench

Using two moderately heavy dumbbells and lying supine, begin with the dumbbells held straight up. Lower them smoothly while bending your arms slightly at the elbow. The finish point should be with your arms parallel with the floor. Don’t hyperextend your shoulder joints.

Incline Press with Barbell, Wide-Grip

Using an incline bench, begin with the barbell straight overhead. Lower the weight to your upper chest-lower neck area. Use a weight that exhausts your muscles at eight to ten reps.

Decline Press with Barbell, Wide-Grip

Using a decline bench, begin with your arms perpendicular to the floor. Lower the weight slowly to the neck and perform eight to ten reps.

Flat Bench Dumbbell Press

Start this one with your weights overhead, then lowering them to your chest. As you lower the dumbbells, keep your upper arms as close to parallel with your shoulders as possible and keep your elbows high. For this exercise, you’ll want to use heavier weights. Do 8 to 10 repetitions.

Flat Bench Dumbbell Pullover Press Lateral

Use medium heavy bells for this exercise. Rotate the dumbbells past your head and down towards the floor, then lift the weights back to your chest and over your head in a single smooth movement. Follow this movement with a lateral fly while bending your elbows at a 45 degree angle.

Push-Ups Hands Together

This one needs no explanation; use a standard push-up position and do slow push-ups, repeating as many times as you can before exhausting your muscles.

These pectoral exercises are all you need to build those well defined chest muscles you’re looking for.

For more advice on Pectoral Exercises and a free report revealing the 7 secrets to your ideal body visit http://www.wholelifegym.com

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