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This six pack chest building workout will ensure that all of your efforts are targeted to your pectoral muscles giving you a beautifully defined chest. Pectoral muscles can be difficult to develop, this is because many exercises allow your shoulders and triceps to steal the effort you put into developing your chest muscles.
This routine should only be carried out once or twice a week. Leave at least 3 days rest between workouts to allow your pectoral muscles time to fully recover. These muscles can take a long time to heal if you damage them so don't overdo it.
Dumb-bells on a flat bench
Lie back on the bench holding a weight in each hand with your arms extended out above you. Keep your entire body pressed hard against the bench. Bend your elbows slowly bringing the dumb-bells to either side of your chest, pause for a count of three and slowly extend your arms again. Do not allow your elbows to lock and take the weight of the dumb-bells at the top of the move, use your strength to hold the weight for maximum use of your chest muscles.
To work on both your chest and stomach area, whilst the bench is still flat and your arms are extended out above you, bend your arms into an arc and lower them slowly over and beyond your head until your upper arms are parallel with your torso. Pause for a count of three and return them to your initial position.
Dumb-bells on an inclined bench
Raise the bench to around forty degrees. Lie back on the bench holding a weight in each hand and your arms extended out above you. Slowly lower the weights out to both sides whilst keeping your entire body pressed hard against the bench. Pause for a count of three and slowly raise your arms to the initial position again. Again, do not allow your restricted shoulder movement to take the weight of the dumb-bells during the move.
To increase your muscle definition in both your chest and stomach area, whilst the bench is still raised at a forty degree angle and your arms extended out above you. This time, arc your arms and slowly lower the weights down to the side of your hip area and pause for a count of three before slowly raising your arms to the initial position again.
Perform 8 repetitions on the first exercise, rest for 2 minutes, then move on to 8 repetitions of the next exercise for a maximum of four weeks. After this time your chest muscles will adapt to this routine so you should move onto something else for a month before returning to this exercise.
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