Build Hard Rock Chest : Chest exercises for a better you

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Step by step guide for perfectly building your chest mass..Including workout instructions and top 8 chest training mistakes and how-to correct them (Do’s and Don’ts).Do your chest exercise the right way!

Transcript of Build Hard Rock Chest : Chest exercises for a better you

  • A Lot More Than Just Chest ExercisesChest Exercises for a Better You
  • Chest Exercises for a Better YouChest Exercises for a Better You Table of ContentsIntroduction .................................................................................................................................................. 4Chapter I: Home Chest Workouts You Can Do Regularly.............................................................................. 5 Flat Bench Press ........................................................................................................................................ 5 Steps to Do Flat Bench Press................................................................................................................. 5 Incline Bench Press ................................................................................................................................... 7 Steps to Do the Incline Bench Press.......................................................................................................... 7 Dumbbell Flye ........................................................................................................................................... 8 Steps to Do the Dumbbell Flye.............................................................................................................. 8 Incline Dumbbell Flye .............................................................................................................................. 10 Steps to Do the Incline Dumbbell Flye ................................................................................................ 10 Flat Bench Dumbbell Press ..................................................................................................................... 11 Steps to Do Flat Dumbbell Press ......................................................................................................... 12 Incline Dumbbell Press............................................................................................................................ 13 Steps to Do the Incline Dumbbell Press .............................................................................................. 13 Dips ......................................................................................................................................................... 14 Steps to Do the Dips............................................................................................................................ 15Chapter II: The Downfall of the Muscleman: Top Eight Chest Training Mistakes and How-to Correct ..... 17Them (Dos and Donts) .............................................................................................................................. 17 BIG MISTAKES you do and ways on how you can correct them! ............................................................ 17 Pushing Up with Your Shoulders ......................................................................................................... 17 Chapter: Chest Exercises for a Better You What to do now? .................................................................................................................................... 17 Locking Your Elbows............................................................................................................................ 18 What to do now? .................................................................................................................................... 18 Doing Your Chest Exercise Too Low .................................................................................................... 18 What to do now? .................................................................................................................................... 19 Overdependence with Your Bench Presses ........................................................................................ 19 What to do now? .................................................................................................................................... 20 2
  • Chest Exercises for a Better You Under Working Out Your Upper Chests .............................................................................................. 20 What to do now? .................................................................................................................................... 21 Overdependence on Machines ........................................................................................................... 21 What to do now? .................................................................................................................................... 22 Failure to Contract Your Pectoral Muscles ......................................................................................... 22 What to do now? .................................................................................................................................... 23 Focusing on Weight and Not Your Muscles ........................................................................................ 23 What to do now? .................................................................................................................................... 23 Points to Remember Mr. Muscleman .............................................................................................. 24Chapter III: Top Chest Training Tips ............................................................................................................ 25 Top Chest Training Tips ........................................................................................................................... 25Conclusion ................................................................................................................................................... 28 Chapter: Chest Exercises for a Better You 3
  • Chest Exercises for a Better YouIntroductionDo you want to build chest muscles the right way? Then, you should do it right the firsttime to avoid muscles injuries. This is the e-book to solve your problems, questions, anddoubts about building your chest muscles the natural way.You wont find any steroid stuff on this e-book because it focuses on the natural way totoner, shaper, and bigger chest or pectoral muscles. End that frustration you have inside,but work your way towards your chest muscle-building goals.Do you want to learn different chest training exercises you can do at home without thebulky gym machines? Find out how..Learn how to build chest muscle in no time by following this step-by-step guide.Good luck, Mr. Muscleman! Chapter: Introduction 4
  • Chest Exercises for a Better YouChapter I: Home Chest Workouts You Can DoRegularlyPerforming various chest training routines could sound like a dreadful task especially forbeginners. Perhaps even advanced fitness trainers encounter problems, too, but in thischapter you will learn how to perform different chest training routines to work differentchest muscles the right way.Learn the different chest-building exercises you can do indoors. Follow this step-by-stepguide to perform various chest training exercises. Find out all of them on this chapter.Flat Bench PressThis is probably one of the most known chest exercises to do at home because it is one ofbest to grow your chest muscles. Flat bench press can work on your shoulders and yourtriceps, too.Steps to Do Flat Bench Press1. Prepare a bench and a barbell for this chest exercise.2. Have a spotter if you want to keep yourself safe. However, the spotter must let you do Chapter: Chapter I: Home Chest Workouts You Can Do Regularly the exercise. *Note: The spotter is only used for assistance and safety when you need it.3. Lie flat on a firm position on a bench. Have your feet flat on the floor. Make sure you feet are at a shoulder width apart. 5
  • Chest Exercises for a Better You4. Position your head, shoulders, back, and butt firmly the flat bench.5. Put your arms straight up while your hands are gripping on the barbell bar using your thumbs wrapping around it.6. Have the barbell on top of your body.7. Move it slowly down to your chest nipples. Again, do this slowly. Chapter: Chapter I: Home Chest Workouts You Can Do Regularly8. Drive the barbell up slowly over your chest center. Wait until your arms are totally straight.9.