Hello, it is me here Lee Hayward with a complete chest and shoulder weight training workout routine. Apparently there goes by but the do not get at least one email form somebody asking how they can build a big muscular chest. Well in this video clip, I am going to show an all time favorite chest work out for fast muscle gains.
I like to sort chest work outs with the big basic power exercise. Usually some form in the bench press. In this video, I am doing the barbell bench press, but sometimes I will use dumbbells or do the incline bench press instead. When doing bench presses make sure to sit up properly by expanding your chest arching your upper back and pulling your shoulder blades back together. This will help the fully activated chest muscles and place less strain on the shoulder joints. It is also a good idea to have a spotter with you at all times just incase you need help lifting the barbell off your chest.
The next exercise that I like to do is the dumbbell fly. This exercise works the chest in the fully stretch position. I do not use heavy weights here but rather I emphasize getting the fool stretching in the packs. I even hold the weights for a second at the bottom position to get a better stretch. You will also notice that I only lifted the dumbbells about three quarters all the way up. If you go all the way up this just takes a stretch up the chest muscles.
In the video, I am doing inclined bench flies but sometimes I do flat bench flies or declined bench flies to work the chest from different angles.
I will finish up my chest workout with the peck deck flies. This work the chest in the fully contracted position. You cannot lock it out at the tapping get a rest like you can with the bench press or with the dumbbell flies. This is a great finishing exercise that really pumps up the pecks. You will notice that I work the chest form all ranges of motion with the mid range power exercise with the bench press. A fully stretch exercise with the dumbbell fly and a pick contraction exercise with the peck deck.
After I train chest I have move on to working the shoulders. It is a good idea to pair up training chest and shoulders and the same workout because most chest exercises will also work the shoulders as a secondary muscle group. Just like what the chest work out, I will start off with the basic compound power exercise such as the shoulder breast. Here in the video, I am using the barbell video press but sometimes I also use dumbbells or I will use the smith machine. I prefer to do my shoulder presses to the front of the head, as this place is less strain under the rotate of cuff and can usually handle heavier weights.
Next, I move on to doing side lateral races. I prefer to do this with one arm at a time using a low pulley cable. This provides a greater range of motion than using dumbbells because you have tension right from the start and all the way through to the top of the exercise. Doing the one hour at a time will allow you to concentrate on each side independently and allow you to handle more weight per arm and if you need this exercise with both arms at the same time. After you, finish your reps for one arm do the same number of reps for your other arm. You may find that one side is stronger than the other. If so you should start with your weaker side first and then do the same number of reps for your stronger side. Overtime this will help balance of your strength between both the left and right sides.
After the side lateral races I will do a similar exercise for the rear dealt.I will adjust the cable pulley so that is about neck height and pull the cable in an ark motion across the front of my body. This works a rear dealt with a full range emotion because it will be tension right from the start and continue on to the fully contracted position at the en. Just like with the side lateral raises. I will do this exercise with one arm at a time to really focus on each side individually and help develop equal strength between both the left and right sides.
You will notice that we work all three heads to the shoulders. The front dealt will get work hard with the shoulder press. The side dealt will be work through a full range emotion with the cable side lateral raises and the rear dealt which are targeted with the one arm reverse cable fly.
For more workout routines and training tips be sure to check out my website at www.LeeHayward.com and sign up for my free ten part Bodybuilding Tips e-Course.
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