Free Weights for the Chest

Using free weights to develope the pectoral muscles of your chest will show quick results. But as I have said you should use a "spotter" to assist in handling heavy weight or when you may have spent all of your energy and you are on your last repetition.





Bench press is performed while lying on the bench, shoulder slightly below the bar, feet flat on the ground, and hands should be slightly wider than the shoulders.

Lift the bar yourself or have the "spotter" assist you. Slowly and controlling the weight, lower the bar till it touches your chest. With force push the bar back up. This counts as 1 repetition.

For different results and development you can perform this exercise in the inclined position.

Do not forget the plain old push up. Push ups are great to build muscle and endurance to this muscle group.

I believe if you use these exercises and pushups you will have the big chest you want.