The chest and biceps are both showcase muscles when it comes to bodybuilding or just simply walking around at the beach. To effectively build your chest and bicep muscles, you need to perform multiple exercises from different angles. You also have to use the heaviest weights you are capable of lifting. This will ensure that you are recruiting a maximal amount of muscle fibers.
Step 1
Lie face-up on a bench to do bench presses. Reach up and grab the bar with a wide grip and push it off the supports. Hold it straight above you with your arms extended. Slowly lower the bar down until it lightly touches your chest, then push it back up and repeat.
Step 2
Execute a set of incline presses to target your upper chest. Lean back on the bench and hold dumbbells straight above your chest with your palms facing your knees. Lower the weights by bending your elbows. Stop when you feel a strong contraction in your upper chest. Push the weights back up and toward each other until they are an inch apart and repeat.
Step 3
Perform wide-grip push-ups with the weight of your body. Lie on your stomach with your hands six inches wider than shoulder-width apart. Curl your toes under your feet and place them hip-width apart. Push your body up and contract your abs to straighten your back. Lower your body down until your chest is the width of your fist from the floor. Push back up and repeat. Do not fully lock your arms when you push up.
Step 4
Grasp a barbell with an underhand, shoulder-width grip to do curls. Stand with your feet shoulder-width apart and rest the bar on your thighs. Lift the bar toward your chest and squeeze your biceps for a second. Slowly lower the bar back and repeat. Keep your core tight and back straight throughout the exercise.
Step 5
Grab a pair of dumbbells to do hammer curls. Stand with your feet shoulder-width apart and hold the weights by the sides of your thighs with your palms facing in. Lift the weights toward your shoulders and squeeze forcefully for a second. Lower the weights back and repeat. Do not move your upper arms throughout the whole exercise and maintain the same grip.
Step 6
Execute a set of reverse curls with dumbbells. Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with your palms facing you. Curl the weights up toward your chest and squeeze forcefully for a second. Your palms should be facing forward at this point. Lower the weights back and repeat.
Tips and Warnings
- Perform these exercises every three days to allow for adequate recovery. Do 10 to 12 reps and four to five sets of each exercise. Start your first set with a lighter weight and lift progressively heavier weights with each set thereafter. Have a spotter assist you to make sure you reach the rep ranges with the extra weight.
Things You'll Need
- Barbell
- Bench
- Incline bench
- Dumbbells
Member Comments