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Dumbell Presses

If you study myths and legends or popular folklore, you'll notice a strong chest was representative of virility and heroism. A powerful chest is something everybody recognizes.

Almost anybody can improve his/her chest by lifting weights with only the smallest bit of know-how. Now, we show you how you can be successful at building a strong chest with these weight lifting exercises.

Incline dumbbell presses

For developing your upper pecs, put the weight training bench at a 25- to 30-degree angle; that's where you'll get the maximum weight lifting emphasis. Lift the weight to shoulder level, keeping your upper arms parallel to the ground and your elbows at about 90 degrees.

The Weight Training Exercise: Follow a triangular motion as you are lifting weights. The weights should meet at the midline of your body above your chest and shoulders. Visualize a smooth weight lifting motion, and focus on the "squeeze" of the chest. Lower the weight more slowly than you lift it. Accentuating the eccentric (or lowering) phase will enhance your weight lifting strength and coordination.

Caution: Don't push the weight out over your stomach or behind your head. Keep it vertical.

Flat Dumbbell Presses

The Weight Training Exercise: Start lifting weights with your upper arms parallel to the ground, and keep your wrists tight and straight. Move the weights upward in a smooth triangular motion until they meet above the center line of your body. Follow this same path down until your upper arms are slightly below parallel to the ground. Never move too fast during the weight lifting exercise; stay in control and focus on proper form.

Caution: Don't lift your head or your shoulders off the bench.