In 1970 C... Raphael Varane , bodybuilding became a craze because of a man in the movie Pumping Iron featuring, you guessed it, Arnold Schwarzenegger. Before jumping into bodybuilding, the first step is creating goals of where you want to be and on what time frame you want to get there. Do you want to build muscle mass or is your goal to get lean by toning up?

Bodybuilding is not as simple at it appears or as exciting as these men look when they pose in a contest. Enjoy it for what it is: an exercise that when performed as suggested will bring you fame and looks but not without the hard work and patience.

For instance if you are a bodybuilder then you have heard or most likely at one time or another belonged to a Golds Gym. This gym is dedicated to the sport of weightlifting and now a days has many different classes and many different kinds of equipment for many different kinds of people.

Get to know your muscles. Knowing how your chest muscles move helps you gain a general idea on how to work them out. You should also determine how strong they are so you?ll get a baseline so you can start your weight training from there and progress when needed.

I know I just got finished saying that the flat bench press is not the best chest builder, but there are certain variations that work the chest well, assuming you perform them correctly. The paused bench press is one such variation. By pausing the bar on the chest for one to five seconds before pressing it back up you eliminate the stretch reflex and lose any stored elastic energy you created during the eccentric. This will make pressing the weight back up much harder, but it will also require your pecs to produce a huge amount of force in order to launch the bar from your chest back to lockout.

By changing the width of your hands, you can engage different muscle groups. Try positioning your hands much wider or narrower than usual. Put them in line with your head or in line with your lower chest. Make a diamond by placing your hands right next to each other in the middle of your chest. There are nearly infinite ways to vary this movement which can help build muscle in your upper body. When you get strong enough, you can even attempt a one-handed "Rocky"-style pushup!

Another benefit of chest exercises is that the strengthening of the muscle tissue in that area will make the man boobs seems smaller. The chest may appear slightly larger overall, but that mass is distributed more evenly.

Lie supine on bench, step or floor, abs tight and lower back flattened on the bench. Start with weights directly over chest, palms facing each other, elbows slightly bent. Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.

Also, using an inclined or declined position will target upper and lower pectoral (chest) muscles quite well. When you are focusing on building up chest muscle you need to remember the other muscle groups as well.





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