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Chest Resistance Exercises ... Developing the Pectorals or Pecs!
The chest begins and ends with great "Pecs" or Pectorals, and are a sign that you are serious about getting and staying in fabulous fitness training condition. We'll be focusing on them in this section. For those who want to be specific or technical about muscle groups, the Pectoralis Major and Pectoralis Minor are the two muscles that we are specifically targeting in these exercises. While many exercises benefit the surrounding muscles groups simultaneously, the "pecs" are our focus.
The chest exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!
Chest Resistance Exercises:
Dumbbell and Barbell Bench Press -
Dumbbell Flyes -
Safety Note: With all three of these, do not allow your elbows to go too far below bench height as this causes too much stress on your shoulders, and also causes you to lift the middle of your back off of the bench. Do not lock your elbows at the high point of your rep. This will help you avoid potential elbow injury and also keeps stress on the pecs, major and minor muscles, for a better work out. Also, Flow through your number of reps with smooth action, taking time to go up and especially down with purpose, don't just hurry through the routine.
For both the Dumbbell press and Flyes, the dumbbells are easy to use, versatile, don't require a spotter and allow for rotation of the bars to a position that is horizontal to the body, easier for folks that experience difficulty with the standard position. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual monitoring
Dumbbell Bench Press: To start, select a pair of the approriate weight dumbbells and then lay flat on your back on the weight bench. Your elbows and upper arms should be perpendicular to your torso. Allow your elbows to go just slightly lower than the bench height on the down motion and extend your arms up to almost a straight arm position at the top, without locking your elbows.
We at "TEAM U" highly recommend that you use a spotter for this chest resistance activity!
The barbell is also easy to use and, because it is a single fixed bar, does not require completely independent arm and motion movement. You may have a dominant arm that is stronger, which is normal. That arm will help to lead and guide the other during the reps. However, you still need to be careful not to allow too much difference to the dominant arm. Work the weaker arm to make it stronger! Barbells do usually however require a spotter and do not allow for quick rotation of the bars to a position that is horizontal to the body, easier for folks that experience difficulty with the standard position, without switching to a different bar, such as a curling bar. If this is something you are aware of or experience, purchase a different bar and use that one versus the traditional straight bar right away.
Barbell Bench Press: To start, select the appropriate weights and install them onto your barbell. Lay flat on your back on the weight bench, under the barbell. Your elbows and upper arms should be perpendicular to your torso. Grab the barbell and lift it off of the stand. Allow your elbows to go just slightly lower than the bench height on the down motion and extend your arms up to almost a straight arm position at the top, without locking your elbows.
Dumbbell Flyes: To start, select a pair of the appropriate weight dumbbells and then lay flat on your back on the weight bench. Your elbows and upper arms should be perpendicular to your torso. Rotate the dumbbells with your wrists as needed to avoid wrist, elbow or shoulder stress. Allow your elbows to go just slightly lower than the bench height on the down motion and extend/rotate your arms up to meet at a point almost straight above the center of your chest without locking your elbows.
Return from "Chest-Resistance" to "Resistance" Main
To "Elasticity" Exercises
To "Aerobics" Exercises
Back to "Team U Fitness Training Home"
Please read the "TEAM U Fitness Training" Disclaimer!
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