Week 9 The best chest back and ab exercises

If overload is key to building lean muscle, why would we do any exercise that compromises the overload achieved. For the chest, stick with flat bench press with bar and dumbbells, incline bench press with bar and dumbbells, and throw in some dips for good measure. Get rid of flyes and cable crossovers, you cannot handle as much weight as on the presses. Less weight means less overload.

Less overload means less muscle.

The basics for back should include chin-ups, pull downs, bent over rows, seated rows, deadlifts, and shrugs.

Treat your abdominals like your other muscle groups. Add weight and resistance to them and focus on doing lower reps, in the range of 10-15. Weighted crunches, cable crunches, leg raises, and stability ball crunches are all good ab exercises. The abs can be worked a bit more than other muscle groups for they are of higher endurance. You can get away with training them twice a week, but no more. Again the key is to use resistance to chisel that midsection.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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