Chest Coach System

Question by GQ_Quinner: What are the best at home workouts to do for my chest to with free weights(dumbells).?
I have a weight bench but not barbell yet. I need an exercise that works the lower pectorals using dumbells.

Best answer:

Answer by jordan912
I would use dips for that…, the best for the lower pecs…, because you get the greatest range of motion… Just use a corner at your kitchen counter… Just remember the closer you hold you hands to you body…, the more you hit your triceps then your pecs….

This is what I would do…

Dumbbell Flat Bench Press
Incline dumbbell Press
Dips
Dumbbell Flys

Don’t start with the dips because they do hit your triceps hard…, and you want them strong for the duration of your chest workout.. You can also do a decline bench press which works ok with dumbbells but not as effect then with a bar…, you limit the range of motion….

Once you get a bar…, I would recommend this…

Dumbbell Bench Press
Incline Bench Press
Wide Grip bench Press
Dips
Narrow Grip Bench Press
Dumbbell Flies

This hits every aspect of your chest for good development.. I start off with the dumbbells because they require more balancing muscles so you get better development.., plus a wide range of motion..

Good luck…

Know better? Leave your own answer in the comments!

Question by : What are some good workouts for chest and abs?

Best answer:

Answer by kayla
sit ups and push ups

Add your own answer in the comments!

Question by Fluffypants: Inner chest workouts?
Is there any way to workout the space between my chest (sternum) There’s like an inch gap between my pecs that’s just bone. I see that all the bodybuilders’ sternums are all covered up by muscle

Best answer:

Answer by Rock of the OL
Yes there is. What you need to do to close that gap is increase the depth(overall size) and work your inner pectoral muscles. There are plenty of lifts you can do for this:

Inner Chest – Close grip bench (Barbell and Dumbell) work this when you do your typical chest workout, even try close grip incline and decline bench. first or second excersise in your chest workout.

For depth in your chest: Pec flys. at the end of your chest workout.

The inner chest workouts will build the muscle in the middle of your chest, while the pec flys will increse depth in you chest, creating a bigger more filled out look in your chest. Light weight on the pec flys.

Add your own answer in the comments!

Question by : effective chest workouts?
i workout on my chest a lot. but i see little improvement.can someone give me a schedule on what to do. i mainly do flys and benchpress. i weigh 125 and my max is 145

Best answer:

Answer by Shannon C
1.push ups
2.incline bench or flat bench. each week alternate between bar bells and dumb bells
3.flies-again change it up. one week do fly machine, next fly dumb bells
4. cable cross overs
5. dips
6. decline bench

changing things up will help your body work harder because after awhile it gets used to doing the same things and needs challenged.

Know better? Leave your own answer in the comments!

Question by Solidify: What are some good chest workouts?

Best answer:

Answer by The Beast “AJ”
push-ups..

Add your own answer in the comments!

Question by Chris C: What are some good chest workouts?

Best answer:

Answer by tre_132mp
bench press, push ups

What do you think? Answer below!

Question by ~Just Married and Very Happy~: Abdomen and chest workouts?
I am working out on a regular basis. Here lately I have been doing a lot of leg lifts to strengthen my leg muscles and exercise my butt. I have tried to do the ab workouts they show on tv but that’s hard to do for someone my size. I have lost a lot of weight in the past but that was due to being in the hospital for 2 months. I was looking in the mirror the other day and was thinking that if I had a tummy tuck(just thinking) that I would be the size I want to in my waist. I wear a size 18/20 in jeans and pants, a 3xl in women’s shirts and a 2 or 3xl in men’s shirts. I can’t wear anything sexy for my boyfriend because I am disgusted with my body. I want to at least wear a size 11/12 in jeans and pants. I want to be the size i was in 9th grade which was 6 years ago. Also, how do I tone up my chest? Please don’t be mean because u will hear from me!!! Thanks

Best answer:

Answer by Josie M
Great exercises for the chest are standard push ups, knee push ups pictured here http://images.google.com/imgres?imgurl=http://www.youngwomenshealth.org/fitness/photos/knee_pushup_3.jpg&imgrefurl=http://www.youngwomenshealth.org/fitness/ti_knee_pushup.html&usg=__7lHEFTCL2jIq3Bx87vuVe-iovzo=&h=202&w=297&sz=43&hl=en&start=3&um=1&tbnid=b07Yr5lCwoXtJM:&tbnh=79&tbnw=116&prev=/images%3Fq%3Dknee%2Bpush%2Bups%26um%3D1%26hl%3Den%26rls%3Dcom.microsoft:*:IE-SearchBox%26rlz%3D1I7DKUS%26sa%3DN, and bench press with dumbbells pictured here http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html It shows the person performing the exercise on a bench, but you can also lay on the floor to perform the exercise.

Push ups are very hard, so if you can only push out 1 or 2 it’s OK. If you work at it every other day you will see yourself getting stronger and able to do more.

I started out only being able to do 1 push up but in a matter of several weeks I was up to 15 and continued to increase. Just keep at it.

Bench presses are a bit easier. The difficulty level is relative to the amount of weight you choose to use. Try 3 sets of 8 to 12 reps using a weight where it is challenging to pump out the last 2 reps in the set – but not so difficult that you lose your form. Start out using 5 to 8 pounds weights.

Keep this in mind, however: If you do not do cardio and just focus on toning, you will have great looking, firm muscles hidden beneath the extra weight. Be committed to the cardio to burn that fat as you incorporate the weight training and you will reach your goal of a size 11/12 and feeling sexy!

Here’s the story of a 420 pound man who lost 200 pounds without diet, surgery or pills. It’s complete with pictures showing his transformation. Let him be your inspiration! http://www.yumyucky.com/yumyucky/2009/02/400-pound-fat-man-gets-skinny-without-diet-pills-or-gimmicks-.html

What do you think? Answer below!

Question by Peter: How do you make your chest workouts better?
I do chest workouts every Monday and Thursday without skipping a single day. It usually takes 2 hours and I do chest presses with 45lbs. dumbbells in each hand for lower, mid and high pectorals (incline, flat and decline). There is little to no improvement and I even hold and squeeze at the top and lower quickly and hold at he bottom position for 2 seconds and do a descending staircase where I decrease the weight by 5lbs. and increase the reps by 5 reps until I reach 15lbs. I have little body fat and have six pack abs, but my chest seems softer than other parts of my body. What can I do to make my chest rock solid?
I do Chest workouts every monday, thursday and full body on saturday. I don’t overwork it if I can help it!!! I’m 5’6″ 15 years (still growing) and my workout is:
-incline press descending staircase starting with 45lbs-15lbs
-flat press descending staircase starting with 45lbs-15lbs
-decline press descending staircase starting with 45lbs-15lbs
-medicine ball push ups (upper- 20 & lower- 20)
-regular push ups- 20
-chest flies (incline, decline and flat) with 20lbs- 5lbs (I keep doing the flies until I feel a slight tingling sensation)
I don’t feel that it is enough sometimes and need to know what I am doing wrong.
I eat well and get lots of protein before, during and after workouts, so what am I doing wrong? By most standards I should have an incredible body, but my chest sucks for all the work that I’ve been putting in. What should I do?

Best answer:

Answer by ThePro13
You want to bench. It is the most efficient chest workout. And you dont want to go consecutive days. Do like a monday, Thursday and saturday. That way your muscles have time to heal.

What do you think? Answer below!

Question by : Why doesn’t my chest burn while i do chest workouts?
I do chest workouts with dumbbells at my boxing gym. whenever i do the workouts with dumbbells my chest doesnt seem to burn. instead my shoulderblade and arm burns. i know i am doing the workout correctly. And also i kinda have manboobs but why can’t i flex my chest muscles? i do flys with dumbells and chest presses. any help?
i do inhale when i bring the dumbells close and exhale when i push out. i take it slow but i dont feel any burn in my chest? just my shoulder blade/arm and my hand( from gripping it too hard).

Best answer:

Answer by Glowing Eyeballs
IT’S THE LACTIC ACID. THIS HAPPENS WHEN THE CELLS IN YOUR MUSCLES ARE USING ENERGY WITHOUT ENOUGH OXYGEN. IT HAPPENS DURING STRENUOUS EXERCISE. DRINK LOTS OF WATER, TAKE DEEP BREATHS DURING WEIGHT LIFTING, DON’T OVER DO IT, WHEN YOU FINISH A ROUND IT HELPS TO STRETCH AND SHAKE IT OUT. THIS RETURNS THE BLOOD FLOW AND OXYGENATES THOSE AREAS WHICH DECREASE THE BURNING YOU FEEL.

Add your own answer in the comments!

Question by Cheech: Good Chest Workouts at home?
i go to the gym and workout my upper body but havnt seen any noticable results in my chest. I can tell that my arms have really toned up but not my chest. i do pushups at home but dont have a bench press so i can only do that at the gym. any good exerces I can do at home to tone my chest

Best answer:

Answer by YSIC
Push-ups would be my answer, actually. Make sure you position your arms wide. Those will work your chest a lot more than regular ones.
Good luck!

What do you think? Answer below!