Exercise #2: Barbell And Dumbbell Chest Presses
the chest presses exercises will help you develop the anterior or the front part of your upper body. It will help you develop your chest, the front head of your shoulders as well as your triceps. With chest presses, you want to spend the majority of your time doing them at two different angles flat and incline.
If your weakness is your upper chest make sure you spend more of your time doing incline presses.
And if your upper chest is fine but you lack lower chest development try to spend more of your time doing flat movements.
the reason why I didn’t mention the decline angle is that with flat presses you’re going to get more benefits for your whole chest including your lower chest than you would get from decline presses, and you’ll be able to get a better pump while traveling through a fuller range of motion.
To perform a basic chest press you’ll want to lie right under a barbell, unrack the bar with your hands more than shoulder-width apart, and bring it over your nipple line, if you’re doing incline you’ll be aiming for a couple inches above your nipple line.
Make sure your elbows are not too far flared out, and they’re also not too tight to your ribs, and make about a 45-degree angle between your body and your elbows.
Lower the bar to your nipple line or slightly above if you’re doing incline and then press back up to the starting position trying to move the bar in a straight of a line-up and down as best as you can while squeezing the bar tight with your hands.
The amount of development you can get for your chest and the front of your shoulder and your triceps from this one exercise is truly amazing and I would argue that this is one of the best exercises for all three of those muscle groups.
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