Easy Weight Lifting Methods for Muscle Growth

Chest Exercises: Bench press
Laying on a bench declined, grab the bar and place it close to your chest. When you are ready, start
flexing both upper limbs closer to your chest, until it touches them. Then stretch out your hands to reach the original position, always trying to make a move in straight lines.

Chest Exercises: Openings flat
Holding two dumbbells in a straight line with your shoulders, you start moving the dumbbells away until they are on both sides of your body (as in position "crucified"). Then through the contraction of both pectorals, bring back the weights to the original positions. Remember that all chest exercises, should be conducted as directed to prevent injuries to shoulder level. In this exercise, you will mainly work the lateral pectoralis major and pectoralis minor.

Chest Exercises: Push-ups
Laying "upside down" with the palms resting on the ground and spaced shoulders, fingers pointing forward. Straight legs. Start the move upward through the extension of both arms. These are one of the first exercises in chest performance in your gym routine, because we are working around the chest, preparing it for more intense training.

Chest Exercises: Pullover
Lying perpendicular on a flat bench and supporting only the top half of your body, hold a dumbbell with both hands and let your weight shift backwards. The Pullover is one of the best exercises for chest, to work intensively pectoralis minor and the upper region of the pectoralis major.

IMPORTANT
Remember that all chest exercises described above have proved most effective to grow your pectoral muscles. Chest exercises using pulleys in gyms, can be used in the routine, but one must include at least 3 dead weight exercises, such as those already described.



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