The Chest Day

  Today, I will introduce you guys how to work out of your chest muscle!

    There are a lot of ways to develop your chest, but in my blog, I will focus on the Bench Press. You can see many people lift up bench press in the gym, but few people know correct and effective way to do bench press. Actually, sometimes doing wrong way of bench press triggers dangerous accidents. But if you learn the correct way of bench press, it would be most effective item to improve your chest muscle.

    First of all, you need to learn correct form of bench press. Pull your shoulders blade to inside, and bend your back with keeping your shoulders and hip attached on bench. Open your arms to the width of your shoulders, and grab the shaft tightly. Absorb breath, and lift up the shaft. Drop the shaft until attached your chest, then push up.

    Second, you should find your suitable weight. After you decide your weight, determine the reps and sets. In usual, 8 reps×3 sets are best performance. If you accomplish this sets, you can try heavier weights, whereas, if you fail to accomplish this, you can change your reps and sets. For example, 8 reps×3 sets →✖, change it to 6 reps×4 sets. Regulate your total count of lift to 24. This means that keep fixed count makes your development clearly.

    Finally, if you try to lift up heavier weight, you should ask your training partner to help you. Actually, death accident during the bench press was occurred a few years ago. Furthermore, you should not push yourself too strictly. Hard working out is necessarily, but you should distinguish overworking and safety line.