Having a ripped chest is a dream for most of us and achieving it is no easy task, nor a task for the weak-willed. The only true way to achieve lasting results, and your ultimately ripped chest, is to instill dedication into your exercise and dietary plan.

Ripped Chest Basics: Barbell Rolls

Weights are the base factor for a ripped chest. Presses create an anabolic effect that gives you the most direct impact. Heavy barbell presses are the first of the exercises that will help you get the ripped chest effect. The key is to start off with smaller weights and gradually increase the weight as your body builds a resistance. To perform proper barbell rolls, the bar must return to the floor at every repetition. The barbell must be on above the middle of your feet. Grip the bar where both palms face you. One step closer to that ripped chest. Putting your thumbs around the bar will give you the added strength you need. Pulling with your elbows towards the ceiling will maximize the strength. Keep your back parallel to the ground. The next step to a ripped chest involves bringing the bar all the way up to your chest. If it doesn’t touch your soon-to-be ripped chest, you have not completed the repetition successfully.

Ripped Chest: Bench Press

Another important part of your ripped chest routine, is the bench press. Setting the bench at an incline or decline will give you a workout to different muscles. While a flat bench will work on all the upper body muscles equally. Maintaining a healthy balance and alternating bench positions will help you get one step closer to that ripped chest you dream of. Always remember, your upper back should be doing the work and if you use shrugs to complete the repetition, you are using your knees and hips. This means the weight is too much. Do it safely and enjoy a ripped chest, sans the pain, later on. Next, remember to open your chest as you raise the barbell, squeeze your shoulders tightly. Keep your head down. Looking down at the floor is very important. Looking up or too far down may cause strain in your neck.

Ripped Chest Basics: Dumbbells

Dumbbells are a good tool to use when looking to achieve that ripped chest look because they give you more flexibility and motion. This helps prevent some of the more common weight-lifting injuries such as those that occur with the shoulder. Using a bench, you can do 3 times 8 repetitions on a flat bench. You can repeat the regimen at an incline and decline. You can do 3 times 8 repetitions of a standing upright row and seated shoulder repetitions. You can lay face down on the bench and lift the dumbbells off the floor in what is called a rear deltoid raise 2 times 15 repetitions of these will help you achieve the strength you need in your shoulders for that ripped chest.

Your arms build strength through 3 times 8 repetitions of dumbbell bicep curls. By putting one knee on the bench, and keeping your back parallel to it, you can put your arm at a right angle and swing your arm front to back. This works your triceps in a move called the kickback at 3 times 8 repetitions. Alternating palms up and palms down, by sitting on the bench you can use your wrists to do curls at 2 times 15 repetitions. Laying down on the bench, you can use the weights to do curls 2 times 20 repetitions. Finally, putting the dumbbell to your side, do side bends at 3 times 15 repetitions. These moves will help you get that ripped chest you yearn for.

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