Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the vertical chest press.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Sit down and lean back.
Grasp the handles with a closed, pronated grip.
Align handles with the nipples.
Push the handles away from the chest to a fully extended elbow position.
This is the starting point for all repetitions.
BACKWARD MOVEMENT
Allow the handles to slowly move backward until level with the chest.
FORWARD MOVEMENT
Push the handles away from the chest to the starting position.
Do not arch back or lock elbows.
Repeat or finish set.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
The number of myths about natural bodybuilding are too numerous... Read More
There seems to be much confusion amongst trainers and trainees... Read More
Repetitions are the basic building blocks of any strength or... Read More
Machines are bad, there I said it again. How many... Read More
Ask any woman what is the most attractive part of... Read More
Creating a larger more powerful chest is difficult but if... Read More
Do you want a flat stomach? I don't know a... Read More
Would you believe that your ability to provide quality customer... Read More
As a modern weight lifter or body builder, I want... Read More
When I was a young boy, emerging muscles were the... Read More
Every bodybuilder and weight trainer will have his or her... Read More
Other articles in this series looked at a number of... Read More
Other articles in this series looked at a number of... Read More
It's a very simple training system. Consisting of using your... Read More
The Bent-Over Lateral Raise is one of the most common... Read More
Other articles in this series looked at a number of... Read More
Most bodybuilders would agree that supplementing with whey protein is... Read More
VisionEnvisioning the end-result is enough to put the wheels in... Read More
My Legs Are Already Big Enough. I Keep Hearing Working... Read More
The stiff-legged deadlift is one of the best exercises you... Read More
Push ups are the most convenient way to build up... Read More
Lets discuss what I term as Muscle and Fitness --... Read More
Every bodybuilder and weight trainer will have his or her... Read More
At first glance, this product manual's title (Burn the Fat,... Read More
Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More
Every bodybuilder and weight trainer will have his or her... Read More
It's important to set the way we'll respond to different... Read More
Until I started following a routine to eat, my gains... Read More
Over the last couple of years I have taken a... Read More
Other articles in this series looked at a number of... Read More
Other articles in this series looked at a number of... Read More
Supersets give you the most bang for the buck. They... Read More
Most bodybuilders would agree that supplementing with whey protein is... Read More
TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More
The vast majority of myths about weight gain are mostly... Read More
The aim for beginners to weight training must be to... Read More
There are a couple of reasons why most people fail... Read More
"A six-week cycle's gonna cost ya $170, lady -- you... Read More
Are you ready to live a more powerful life by... Read More
Always try to "trick" your muscles into growth. You never... Read More
One of the best pieces of exercise advice is to... Read More
For many thin guys around the world, gaining weight without... Read More
When considering your options as a personal trainer, one of... Read More
One of the most common fitness questions this time of... Read More
Is it possible to gain 80 pounds of shredded muscle... Read More
You have two main windows of opportunity when your training.... Read More
Get Fit At Home With Ailsa : Get Rid of... Read More
WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More
Do you want a flat stomach? I don't know a... Read More
The abdomen contains the muscles that most beginners struggle with... Read More
Muscle Building & Bodybuilding Muscle Building & Bodybuilding |