This guide will demonstrate some basic exercises for chest. First, lets take a look at this diagram so you know what you're working with.
The chest is basically the pectoralis major which is on top of the pectoralis minor. The pectoralis muscle is a large flat, fan shaped muscle that covers the entire upper rib cage. It originates from attachments along our breast bone, collarbones, ribs, and it inserts on each side of your body via a large tendon through your shoulder joint to your upper arm bone.
Now lets walk you through some basic exercises for training chest.
Bench Press
This is a great upper body exercise. It works the entire pectoral area, delts, and triceps. Secondary stress is applied to the lats , biceps, and forearms to help stabilize and balance the weight.
Place a barbell on the rack of a bench pressing bench. Lie back on the bench. Place your feet flat on the floor on each side of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over your chest.
Lower the barbell until it is close to your chest. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. Do not bounce the bar off your chest. Push the bar up until it is back to the starting position. Repeat.
**Note**For barbell you may want to have a spotter if you are trying weights you've never done before.
Incline Bench Press
This is very similar to the bench press, it works the same muscle groups but incline bench press works more of the upper chest.
Lie back on an incline bench pressing bench. Place your feet flat on the floor on each side of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you upper chest.
Lower the barbell close to your upper chest. Push the bar up until it is back to the starting position. Repeat. **TIP** Try not to arch your back so much or it becomes a flat bench. You tend to arch your back with heavier weights but if you specifically want to target upper chest; add the right amount of weight.
Dips
This exercise works the entire chest area, but it emphasizes the lower chest. It also works the deltoids and triceps.
Grab a pair of parallel bars so the palms of your hands are facing each other. Straighten your arms and bend your knees. Support yourself between the bars.
Lean your torso forward as you do the exercise. Slowly bend your arms and lower your body between the bars until your elbows are close to 90-degree angles. Hold this stretched position for a second. Steadily push yourself back up to the starting position. Repeat. **TIP** If you're new and you're unable to support your body weight; you may use an assisted dip machine. For more advanced people; try using a dip belt with added weights.
Dumbbell Flyes
This exercise works the entire chest area, but you can target specific areas of your chest depending on the angle of the bench. For example, a flat bench will target the entire chest, an incline bench will target the upper chest, and a decline bench will target the lower chest.
Grab 2 dumbbells and lie back on a bench. Extend your arms straight above chest with the palms of your hands facing each other. Keep a slight bend in your elbows.
Without bending your arms, slowly lower the dumbbells in semicircular arcs until they are level with your shoulders.Using your chest strength bring your arms back together in semicircular arcs. Repeat.
Machine Flys
This exercise isolates the entire pectoral complex.
Adjust the seat to a height that places your upper arms parallel with the floor when you are seated. Sit down and grab the handles of the machine, keep a slight bend in the elbows. Allow the weight of the machine to pull your arms back to stretch your chest.
Using your chest strength bring your arms together in an arc motion until your hands touch in front of your chest. Hold this position for a couple of seconds to maximize the peak contraction in the chest. Slowly move your elbows back to the starting position. Repeat.
Push Ups
This is a basic exercise that works the entire chest area. Secondary stress is placed on the shoulders and triceps.
Lie face down on the floor. Place your hands palms down on each side of your body. Keeping your legs and torso in a straight line push yourself up and support your upper body on your arms.
Slowly lower yourself until your chest is about an inch from the floor. Hold this stretched position for a second. Push yourself back up to the starting position. Repeat. **TIP** Push ups are great for warm ups. It gets your upper body's blood flowing with the right amount of weight (your own body weight).
This guide will demonstrate some basic exercises for the legs. First, lets take a look of what the leg muscles are composed of so you know what you're working with:
There are 4 main parts for your legs. The front top part we call the quads (where your thighs are) The rear part of your legs are called hamstrings. The glutes are the muscles in your buttocks :) The lower part of your leg are the calves.
Now lets walk you through some basic exercises for the legs...
Squats This is the single best leg exercise that you can do. Squats work the quads, glutes, hamstrings, and hips. It also works the upper and lower back, and abdominals as secondary muscles.
Use a rack such as a squat or power rack to hold the barbell. Place your feet shoulder width apart under the bar. Grasp the bar wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a couple of steps back. Position your feet wider then shoulder width apart with your toes pointed forwards or just slightly out to the sides. Look forward.
Bend your legs and squat down with the bar across your upper back. Your knees should be directly over your toes as you do the movement. Squat down until your upper thighs are below parallel with the floor. Arch your back and straighten out your legs until you are standing upright. Repeat.
**TIP 1** If you're new to squats and you're unable to lift the olympic bar which weighs 45lbs then you can start doing squats with no weights. Just keep your arms in position where the bar would be and practice squats that way. You can gradually increase using light dumbbells and work your way up every week. **TIP 2** When you squat down try to look up with your head. It will keep the bar on your traps if you're new to working out and your upper back has not developed enough then this will help.
Leg Press
This movement works the quads, hamstrings, and glutes. The leg press allows you to work your legs hard without putting extra stress on your back.
Sit in the leg press machine with your back on the angled seat and your feet on the footplate about shoulder width apart with your toes pointed forward or just slightly out to the sides. Straighten your legs and release the bars at the sides of the machine. There is usually a handle on each side for you to hold on to and stabilize yourself.
Bend your legs and slowly lower the weight until your knees are at a 90-degree angle. Straighten your legs and lift the weight back up to the starting position. Repeat.
Leg Extensions
This movement isolates the quads. This exercise is good for developing muscle detail between the individual segments of your quadriceps muscles.
Sit on the leg extension machine (adjust the seat according to your body). Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support.
Straighten your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the quads. Lower the weight slowly to the starting position. Repeat.
**TIP** You don't have to stack on a lot of weights for this. It is not a power move. It is a machine.
Leg Curls This movement isolates the hamstrings. This exercise is good for developing muscle detail in the backs of your legs.
Lie face down on the padded bench with your knees just over the edge of the bench. Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support.
Curl your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the hamstrings. Lower the weight slowly to the starting position. Repeat.
Lunges
This movement is great for working the quads, hamstrings, and glutes. This exercise also works many smaller stabilizer muscles because it requires a lot of balance.
**TIP**Lunges using no weights are great for beginners developing their legs For more advanced workouts you can use dumb bells or barbell. Best part of all; you don't need a gym to do it. You can do it anywhere :)
Step out about a couple feet with one leg, keep your toes pointed forward and your front foot flat on the floor. Bend your front leg until your knee is at a 90-degree angle, your back should also bend until it is at a 90-degree angle. Push up and return to the starting position. Repeat for the desired number of reps, then do the same with the other leg out front.You can also alternate legs back and forth doing walking lunges. Standing Calf Raises
You can do this with a machine or by placing a barbell with weights on your back as if you were doing a squat.
Keep your knees straight. Stand up on your tippy toes and hold this position for a second to enhance the peak contraction in the calves.
Lower your heels back to the floor. Repeat.
These are my basic leg exercises. They are very effective. Remember, legs help you stabilize your upper so once they are more developed you can lift heavier on bench/ deadlifts... etc.
This guide will demonstrate some basic exercises for the back. First, lets take a look of what the back muscles are composed of so you know what you're working with:
The green area is what we call the traps which is the upper middle back. The purple area is the spinal erectors which is lower back. The blue area is what we call the lats. This is what gives you a tapered V look. The pink area by the rear shoulders is what we call the delts.
These are pretty much the basic parts for the back. You can look at the diagram for scientific names and details.
Now lets walk you through some simple exercises for the back...
Deadlifts
This is one of the best power building exercises that you can do to build an overall foundation. Deadlifts mainly work the lower back, traps, and hamstrings. However, it does require you to use your whole body to lift.
**note** Pick your weights accordingly. The pictures are just demonstration. You don't need a lot of weights if you're a beginner.
Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back.
Pull the barbell off the floor by straightening your legs and torso until your body is completely upright. Pull your shoulders back. Then lower the bar back to the floor. Repeat.
**TIP** your adominals will expand while you're doing this exercise so if you're wearing a belt; leave about an inch or two gap so you have room to breath. Otherwise it will cut off your air.
Bent Barbell Rows
This is a basic back exercise that works the lats, traps, erectors, biceps, and forearms.
Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Try to keep your upper body at a 45-degree angle to the floor and arch your back.The heavier you go the more away from 45- degree you'll be and you'll end up targeting more upper back.
Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep. Keep the tension on the muscles. Repeat.
Seated Pulley Rows
This exercise is good for working the lats, erectors, traps, biceps, and forearms.
Attach a narrow handle to a low cable pulley. Sit in front of the machine and grab the handle with both hands. Brace your feet and keep your knees slightly bent.
Lean forward and straighten your arms to stretch your lats completely. Hold this stretched position for a second. Then pull the handle into your stomach and sit up straight. Arch your back and squeeze your back muscles, hold this position for a second to maximize the peak contraction. Repeat.
Lat Pulldowns
The lat pulldown works the lats, rear delts, biceps, and forearms.
Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad.
Straighten your arms and let your lats stretch. Pause this position for a second. Arch your back and pull the bar down in front, try to get the bar closest to your chest. Pause this position for a second to maximize the peak contraction. Straighten your arms to the starting position. Repeat.
Chin Ups / Pull Ups
The chin up works that same muscles as the lat pulldown (i.e. the lats, rear deltoids, biceps, and forearms). If you cannot lift your bodyweight then you may try to find an assisted pull up machine or have someone spot you.
Grab a chin up bar with your hands a bit wider then shoulder width apart. Bend your legs so that your body is hanging from the chin up bar.
**note** for you guys that are advanced you can try getting a dip/pull up belt to add on weights like Frank here.
Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is over the bar. Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position. Repeat.
Shrugs
This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights. **note** You can use barbell or dumb bells.
Grip a weights shoulder width apart. Stand upright with your feet shoulder width apart.
Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.
Here's my first back workout video if you haven't seen it already.
Also if you haven't seen on my youtube channel I've uploaded Andrew's 3 weeks out video.
Song: Bullet for my Valentines- Room 409 download here
Here's some recent pics of Andrew today. He's turning a lot leaner than I am.
1 more week to the show. It will be in downtown Dallas August 12th. If you guys are in town drop by to check it out and say hi if you see us!
Click here for details: http://www.visionstarinc.com/dallas/home.html
Also some other blogs I'd like to share:
Mark Wong from Australia... definitely knows what he's doing.
Check out his blog and his website. It has a lot of useful information! http://wongflex.blogspot.com/
