Big Body Building Tips

Pectoral Exercises build up the chest muscle group, the pectoralis major, which is the largest muscle group in the upper body. The chest requires a great many very specific exercises to work the upper, lower and inner pecs. A good looking chest really sets off the appearance of a physique.

Even beginning bodybuilders are aware that in order to build muscle, you have to tear it down with exercise and rebuild it with a high-protein diet. A bodybuilding diet should be at least 25% protein and 40% natural, unrefined carbohydrates, with the balance being in fats and fibers.

One of your workouts each week should focus on pectoral exercises. While you’ll actually work other muscle groups at the same time, pectoral exercises are the goal here. You’ll use body resistance exercises, dumbbells and barbells in these exercises.

Your routine of pectoral exercises should begin with exercises that use the heaviest weights. Start with these and work your way down in descending order, concluding with the exercises that use the lightest weights.

Most pectoral exercises will be three sets of eight to ten repetitions each for an intermediate level bodybuilder. An advanced exerciser should consider raising that to five sets of six to eight reps with heavier weights.

Bench Press with Barbell, Wide-grip

Start by lying on the bench with your feet placed flat against the floor. Grip the bar, keeping your hands about double your shoulder width from one another. Lower the bar down to your upper chest, hold for a second and return it to its original position.

Begin with a one set as a warm-up with a moderate weight. Perform the next sets with the maximum weight you can handle for eight to ten repetitions.

Make each movement slow and smooth and pause at full contraction. Do not bounce the weight on your chest. Do not arch your back or lift your buttocks off the bench as this will place strain on you lower neck and could cause injury.

Front Barbell Raise, Incline

Go with a slightly lighter bar this time. Grasp the bar, palms down and arms facing down then lift overhead in a single smooth motion, continuing until your arms are extended behind your head.

Dumbbell Flies, Flat Bench

Lay on your back on the bench and use medium weight dumbbells on either side. Start by holding them straight up and lower them while just barely bending at the elbow, finishing with your arms parallel to the floor. Take care to lower the weights smoothly and don’t overextend your shoulders.

Incline Press with Barbell, Wide-Grip

Start with your barbell overhead and lower to your upper chest, then repeat. For this exercise, use a weight which is heavy enough that your muscles are exhausted after 8 to 10 repetitions.

Decline Press with Barbell, Wide-Grip

Using a decline bench, begin with your arms perpendicular to the floor. Lower the weight slowly to the neck and perform eight to ten reps.

Flat Bench Dumbbell Press

Begin the move with the dumbbells straight overhead and then lower them to your chest keeping your elbows high and your upper arm nearly parallel with your shoulders. Use heavy dumbbells for eight to ten reps.

Flat Bench Dumbbell Pullover Press Lateral

Use medium heavy bells for this exercise. Rotate the dumbbells past your head and down towards the floor, then lift the weights back to your chest and over your head in a single smooth movement. Follow this movement with a lateral fly while bending your elbows at a 45 degree angle.

Push-Ups Hands Together

This one needs no explanation; use a standard push-up position and do slow push-ups, repeating as many times as you can before exhausting your muscles.

And that completes your pectoral exercise workout. Bring on those ripped chest muscles!

For more advice on Pectoral Exercises and a free report revealing the 7 secrets to your ideal body visit http://www.wholelifegym.com

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