This chest workout offers
the most beneficial chest exercise, as well as an entire weight lifting
and fat loss program.
FREE Natural Weight Lifting Routines
Build Muscle, Strength and Power Fast and Without Steroids!
Enter your first name and a valid email address for free instant access to these amazing workout routines.
The Natural Weightlifting chest workout gives detailed
illustrated instructions for each chest exercise involved in this weight
lifting and fat loss program. This chest workout utilizes the
most potent exercises maximizing each chest exercise. Below are some
examples of chest exercise instructions for this workout.
Press : Chest exercise works entire chest. Barbell and bench needed for this
chest workout. Always have a spotter on bench press and incline press. It
is much safer and your results will be 10 times greater since you will be
able to rep out on every set. Make sure the spotter doesn't leave the
weight on you or takes it right off you when you are struggling. He should
only assist you to complete the rep. Any chest exercise is all
1. Lay down on bench and put feet
up. Putting your feet up will keep you from cheating with your legs when
pressing the weight up. Grip the bar either wide or close depending on
which set you are on. (Wide grip should be about 8-10" outside your
shoulders, and close grip should be the width of your shoulders.) Before taking the weight off the rack take
a few deep breaths and on the last breath keep your chest sticking out.
(Not so that it arches your back) Take the weight off the rack. It doesn't
hurt to have the spotter help you take it off the rack for this chest
2. Lower the weight down in a
steady motion, so that is just touches your chest. The bar should hit just
on your nipples.
3. When pressing the weight up for
this chest workout have
complete concentration, squeeze your pectoral muscles together. I like to
think of trying to bring my elbows up and together during the rep. Do not let your shoulders or lower back get involved
in this chest workout. Also do not let any momentum into this chest exercise, that will only lead to injury. Keep great form and your
chest will explode.
Incline Press : Chest exercise
works upper chest. Barbell and incline bench needed. All the same
principles hold true for incline press as for bench press.
1. Follow step 1 of bench press,
except when you bring your legs up cross them. You will be holding your
legs up in the air for the entire chest exercise, also to keep from cheating.
2. Lower the weight down so that it
just touches your chest. This may be hard at first since your muscles
aren't used to being stretched like this. The bar should hit just above
3. When pressing the weight up have
complete concentration. Push weight up but at little bit of an angle way
from you. Again squeeze your
pectoral muscles together, and picture your elbows coming together. Always
keep good form in this chest workout.
Flys : Chest exercise
works inside of pectorals. Requires Dumbbells.
1. Lay on bench and put your feet
up. Take a deep breath and leave your chest sticking out, but not to arch
your back. Have dumbbells raised above your chest with palms facing each
2. Lower weights down and out until
your elbows are at the same level as the bench. Keep your elbows slightly
bent for this chest workout.
3. When completing the chest
workout rep squeeze you pectoral muscles together. Concentrate on bringing
your elbows together, not your hands. Picture yourself hugging a big
barrel. Don't let the weights touch at the apex of the set, and don't rest
in the middle of the this chest exercise, keep going.
Natural Weight Lifting exercise program was
developed over years of experience and study, and it simply works.
Click Here to Learn More About Natural Weight Lifting