Lose Man Boobs

I am starting to work out my chest and triceps. How many sets of each should be done in a single work out session? Is flat bench, incline bench, fly’s, and triceps pull down sufficient?

4 sets of 10, if you are moving up in weight you can do 4 sets of 8

there is no one set number to do, the more weight the fewer reps verses lower weight would be more reps, to build bulk muscles you obviously want to do heavy weights and low reps

however you do it make sure to do it slow, less weight done slowly can work your muscles better and keep you from getting hurt, plus its easier on you tendons

well when i do a chest exercise i.e bench or pushups how comes i never feel any pain in my pecks and its all in my arms? am i doing something wrong? and i have got a pritty big chest but it doesnt seem to be getting any bigger with these exercise

You have to be using maximum weight so that when you get to around rep six or seven you are really pushing it and you feel like you can’t do anymore but don’t stop, keep going. Make sure that if you do this have a squatter with you, (someone that will take the weight off you when you can’t do anymore). You probably know all this but thought I may include it any way.

I bench press and do other assorted chest muscle exercises consistently, every other day; however my left pec muscle is growing larger and stronger than my right. I am almost certain I am working them out identically, and when I push out on the bench, I push out evenly (without any weird movement that would produce a different effect). Does anyone know why this unequal growth is occurring?

That is odd. One thing you didn’t mention is if you’re using machines or not. That’s the downfall of machines in that one side of the body often compensates for the weakness of another side since it’s all connected.

Another thing to try is instead of using a bar or machines, use dumbells. This forces both sides to utilize equal strength to push up the weight. A barbell bench should be using both sides equally, though, but with dumbells there’s no doubting both sides are lifting equally.

Take a close look at your form to make sure you’re lifting correctly. Have an experienced trainer or lifter watch your lift to verify no mistakes are being made. Often it’s very difficult for the lifter to notice they are making a mistake but can be obvious to an observer.

As a sidenote, you shouldn’t be lifting the same muscle group every other day. You should allow at least three days recovery time between lifting the same muscle group, especially if the exercise is adequately intense. To lift too often risks overtraining and injury.

Exercise your chest with decline push-ups. Learn how to strengthen the chest and pectorals with this free workout video.

Expert: Kyle Brayer
Bio: Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.
Filmmaker: Dustin Daniels

Duration : 0:1:9

(more…)

Technorati Tags: chest, exercises, Expert, free, how, muscles, pectorals, strength, to, tone, training, Village, weightlifting, workouts

bench press