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This is the smallest standard poster size they are ideal for gym bulletin boards for gym mangers or owners.
If you need a larger poster, check out this best selling 24" by 36" laminated Chest Poster.
Dumbbell flys - Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Decline press - Bring padded levers together by pushing pads foward and downward in hugging motion. Dumbbell decline fly - Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Pullover -  Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line withg torso. One should do each superset 3 times and take 2 minutes rest  One should do this workout twice a week with a proper rest of at least 2  days in between. The beginners don't know that the squeezing chest exercises (like dumbbell flys) are even more important than the pushing chest exercises when it comes to mass and strength gains. Pectoral muscles perform more actions at more angles and conjunction with more upper-body muscles than most of the people have ever consider . The pectoralis muscle is a large flat, fan shaped muscle that covers the entire upper rib cage.


It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. For each leg workout pick 3 of these exercises and do 4-5 sets (including warm up sets) for each exercise. Tips - you should always have a training partner spot you when doing the bench press, just in case you need help lifting the barbell off your chest.
Tips - you should always have a training partner spot you when doing the incline bench press, just in case you need help lifting the barbell off your chest. Tips - you should always have a training partner spot you when doing the decline bench press, just in case you need help lifting the barbell off your chest. Note: this is an advanced exercise because you have to be able to lift your entire bodyweight. This exercise works the entire chest area, but you can target specific areas of your chest depending on the angle of the bench. Without bending your arms, slowly lower the dumbbells in semicircular arcs until they are level with your shoulders. Adjust the seat to a height that places your upper arms parallel with the floor when you are seated. Using your chest strength bring your arms together in an arc motion until your hands touch in front of your chest.


This is a good exercise to use either as a warm up to your chest exercises or as a finishing exercise to really pump up your chest. If you want more specific training and dietary strategies for building a bigger chest and increasing your bench press strength, then check out my BLAST YOUR BENCH website.
Isolation exercise is performed to target only the chest muscles, which is followed  by a second killer chest exercise.
To get maximize result for ones chest development, one need to do both pushing exercises and squeezing exercises , If one neglect either he limits his potential for mass and strength. Sometimes a person is the star at bench exercise but on other exercises he is more like bench player . The sizes available is a 800 by 1200 pixel jpg or a large 11 by 17 inch (3300 by 5100 pixels) poster size.
These posters are great attention grabbers for makes great decorating and motivation items.
You can put together a variety of great chest workouts using the exercises illustrated on this chart.



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great exercises for the chest



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