The pecs and abs make up the front portion of your torso. Building these muscles is important for many fitness enthusiasts. The simplest exercises are among the best for building these muscles. The pecs are trained by any pushing exercise. The abs are trained by any crunching motion. Combining pushing and crunching exercises is the key to building an impressive chest and strong abs. Train your chest once a week and your abs twice a week.
Bench Press
Step 1
Adjust a bench press to fit your body. Place the barbell on the peg or hook that allows for your arms to be almost fully extended while lying down.
Step 2
Add weight to the barbell. Beginners should start with the bar and work their way up in 10-pound increments to ensure safety.
Step 3
Lie on the bench and grab the bar. Your hands should be equal distance apart, and just beyond shoulder-width.
Step 4
Lift the bar off the hooks. Lower the bar slowly to your chest. The bar should touch your chest 1 to 2 inches above the center of your breast. Press upward with the weight. Do eight to 10 repetitions.
Step 5
Perform four sets, with a minute rest between each set.
Dumbbell Flys
Step 1
Select two lightweight dumbbells and lie down on a bench with them.
Step 2
Press the dumbbells above you.
Step 3
Rotate your palms to face each other.
Step 4
Spread your arms slowly. By the end of the movement, your arms will be flat across.
Step 5
Contract your chest and bring the weights back above you. Think of it as giving a weighted hug.
Step 6
Perform six sets of 10 repetitions with a minute of rest between each set.
Hanging Leg Raises
Step 1
Hang from a pull-up bar. Use any grip you like, but most people prefer a neutral grip with the palms facing inward.
Step 2
Lift your legs upward, bending at the knees.
Step 3
Hold the contraction for two seconds.
Step 4
Lower your legs slowly.
Step 5
Perform four sets of eight to 12 repetitions.
Tips and Warnings
- The bench press should always be a controlled motion. Don't use momentum during hanging leg raises.
- Never bounce the bar off your chest during the bench press. Bouncing can result in injury.
Things You'll Need
- Bench press set
- Pull-up bar
References
- "Strength Training Anatomy"; Frederic Delavier; 2006
- BodyBuilding: Hanging Leg Raises
Member Comments