One of the best exercises for your chest muscles is the Barbell Bench Press. Barbell Bench Press is exercise that is targeting mostly your chest muscles but it also has some serious effects on your triceps muscles. Also it is good to warm up all of your muscles before your workout day is starting.
So first of all you need to lie down on a bench, then lift the bar from the rack and hold it tight right over your body, like on picture 1. That will be your starting position. In this exercise the important thing is to keep your elbows closer to your body, while you are lifting and lowering the barbell. If you are doing this workout for the first time or with lots of weight, make sure you have someone behind you to help lifting the bar(if its necessary).
Once you’ve picked up the bar, start lowering the bar slowly, like on picture 2. If your hands can’t handle the weight, just leave the bar, and get lower weight one. Inhale while you are moving the bar closer to your chest. Once it touches it, make a short pause. After the pause is over, push the bar back to its starting position, and exhale. Make this exercise in about 4 series, each time making around 10-12 reps. For more intense, try making this exercise without making pause between the series, or you can always try the barbell bench press on decline or incline bench. Even the grasp (close, medium, normal) on the barbell can make the exercise more intense.
Make sure you don’t overweight the bar, because you don’t want any of your muscles to get hurt.
To check out more exercises for your chest muscles press here: Workout Routines