Chest Injuries Chapter 27. Organs of the Chest Structures of the Chest.
Beginners Guide To Build Bigger Chest
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Transcript of Beginners Guide To Build Bigger Chest
![Page 1: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/1.jpg)
Beginners Guide To Build Bigger Chest – Best Chest Exercises
![Page 2: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/2.jpg)
Upper chest or Clavicular
The chest is a single muscle called pectarolis major, but it can be divided into three areas:
Middle chest or Sternal Lower chest or Costal
![Page 3: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/3.jpg)
Upper Chest or Clavicular
![Page 4: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/4.jpg)
INCLINE DUMBBELL BENCH PRESS
Take a flat bench and lie on your back with a dumbbell in both your hands. Balance these on your thighs Lift the dumbbells slowly and twist your wrist so that they are facing each other.
#1
How to Do?
![Page 5: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/5.jpg)
INCLINE FLY
Lie on an elevated bench and hold the dumbbells in both your hand. Arch them towards each other keeping your hands straight when they meet at the top.
#2
How to Do?
![Page 6: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/6.jpg)
DUMBBELL PULLOVER
#3
How to Do?
Rest your shoulders on a flat bench. Now, taking moderate weights in your hands, extend them backwards so that your lats contract. Bring your hands up and repeat this exercise.
![Page 7: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/7.jpg)
Middle Chest or Sternal
![Page 8: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/8.jpg)
FLAT DUMBBELL FLY
#1
Lie on your back on a flat bench with dumbbells in each your hands. Lift your hands and bring them closer so that they meet at the top and then slowly bring them down at the side.
How to Do?
![Page 9: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/9.jpg)
#2CLOSE GRIP BENCH PRESS
It is similar to the flat bench press and equally tough but you need to get a bar that is closer to your shoulder’s width.
How to Do?
![Page 10: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/10.jpg)
FLAT BENCH PRESS
#3
How to Do?
Lie on your back on a flat bench that has weights over the headboard rested on a stand. Steady your feet and keep them in them straight. Lift the weight with both your hands slowly and gradually.
![Page 11: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/11.jpg)
Lower Chest or Costal
![Page 12: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/12.jpg)
#1DIPS
How to Do?
Stand between a dip stand and place your hands on them. Lean in and go down and go up.
![Page 13: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/13.jpg)
DECLINE DUMBBELL BENCH PRESS
#2
How to Do?
Lie back on a declining bench and hold dumbbells in both your hands. Lift your hands until the dumbbell touches each other.
![Page 14: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/14.jpg)
CABLE CROSSOVER
#3
How to Do?
Hold the cables in both your hands and cross them in front of your chest. Repeat the exercise with back and forth movements.
![Page 15: Beginners Guide To Build Bigger Chest](https://reader034.fdocuments.net/reader034/viewer/2022051320/5889dd8e1a28ab83478b6aa3/html5/thumbnails/15.jpg)
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