www.LeeHayward.com It’s Lee Hayward here with a complete chest and shoulder weight training workout routine. Hardly a day goes by that I don’t get at least one e-mail from someone asking how they can build a big muscular chest. Well in this video clip I’m going to share one of my all time favourite chest workouts for fast muscle gains. I like to start my chest workouts with a big basic compound power exercise. Usually some form of the bench press. In this video I’m doing the barbell bench press but I’ll sometimes use dumbbells or incline bench presses instead. When doing bench presses make sure to set up properly by expanding your chest, arching your upper back, and pulling your shoulder blades back. This will help to fully activate the chest muscles and place less strain on the shoulder joints. It’s also a good idea to have a spotter with you at all times just in case you need help lifting the barbell off your chest. The next exercise that I like to do is the dumbbell flye. This exercise works the chest in the fully stretched position. I don’t use heavy weights here, but rather I emphasize getting a full stretch in the pecs. I even hold the weights for a second at the bottom position to get a better stretch. You’ll also notice that I only lift the dumbbells about ¾ of the way up. Going all the way up just takes the stress off the chest muscles. In the video I’m doing incline bench flyes. But sometimes I’ll do flat bench flyes, or decline bench flyes to work the chest …
Best Chest Workout Weight Training Exercises
Previous post: Abdominal Exercises for Beginners
Next post: Exercise for Flat Stomach with Ankle Weights
{ 25 comments… read them below or add one }
@leemhayward how tall were u wen u started and how tall are you now? im not trying to be an asshole or anything i just want 2 know caus im 15 and ive been training since about 13 and ive grown 2 iches since then so idk?
@Prozank yes man im 16 year old too and i workout evry day and i take max protain its ok 16 year old is big man .. 1 year and im in the army we can do workout .. and drinks !!! lol how many kg are you ??
how many pushups per day can i do without over training myself?
@MrHitu100 so your max would be 135 what i would suggest is eat lots of protien foods start out with as much weight as you can bench 8 to 10 reps then go down in weight 8 to 10 then again 8 to 10 until failure
@MrHitu100 Keep doing bench and add on more weight each week. Lifting weights is a progressive execise. Theres no secrets or cheats in weight lifting so just go at your bodies pace. Good diet ensures optimum muscle growth and plenty of rest.
Do you really think is it a good chest workout?
I dissagree with you.
Bench press as first ex. OK, it can be, but better do DIPS
then you are doing dumbell fly- it’s good but on the end of workout! not as second ex. you should do here dumbell incline bench press
and as third you should do dumbell fly
use my advices in your training!
what do you think about it?
@Prozank
some exercises are bad for you but others not… but i would suggest you to do a sport if you have 16 more than going to the gim.
Try swimming or maybe football or rugby or american football.
Hey, i just started to bench press. I’m 15 and i can bench 135 for 1 rep. I weigh 147 lbs. How can i increse my bench? Thanks
It’s safe I beached 155lb when I was 13
Totaly safe
@sonne5 Perhaps you should try heavier weight?
@Prozank thats why hes short
What do you suggest is better to work with on the chest barbells? or dumbells?
@Prozank you can start workout when u are 16 but don’t increase the weights so fast, instead take it easy and learn to do the exercises correctly first!
This is a very informative vid. You taught me posture, and the correct form for some workouts, thanks!
are there the only exercises u do for chest?
Yeah my stupid friend forced me to do more weight. I almost ended up breaking my nose
@Prozank Just dont use much weight.
GR8 Tips and explanation!
how much exercise to do for the chest ????
@Prozank no not at all
@Prozank The only “bad” thing would be learning bad or dangerous habits while a young beginner. You have the benefit of Lee’s YT videos and (if you can buy it or have someone buy it for you) his DVD course. I use Lee’s training DVD because they are packed with CORRECT information that will save you from making mistakes and getting injured. You can also go to his website and get free tips in email. I started when I was 13, and I can safely say Lee is the BEST trainer I’ve seen!
I have just a small weight bench with a straight bar, and I have a curl bar and a lot of weights. That is all I have been able to afford. I got them from a friend. I haven’t found a full routine that full fills what I am trying to acheive.
The stretches you were doing in the second exercise increases mass I’ve noticed after a solid bench session.
@Prozank
i know someboddy wo’se body got completely disfigured cuz his body wasn’t fully grown yet
don’t train with real heavy sht if u still want to grow a bit descent
but if ur fully grown there shouldn’t be any problem
Can a man truely become huge with a 3 Day Split routine? This question has been driving me crazy for months. I just want to know I am going in the right direction.