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Is Using Chalk Beneficial


I like to train heavy, but I really see only competitive lifters using chalk. Can it benefit me as a bodybuilder? And, if so, on which lifts?

Chalk has the same basic advantage as straps: A better grip. Serious powerlifters use it all the time, but it does not offer the same benefit as the straps – it does not “lighten the load” in the same way, but it does make your grip less of a limiting factor. The difference is that the chalk’s main function is to simple to keep your hands dry. If you have ever had a serious deadlifting day, you know you can work up a mean sweat and the last thing you want is the barbell slipping from your hands at a crucial part of the lift. This can result in injury. If you are at a gym that allows chalk, use it. If not, then straps may be a better alternative. Best alternative? Wipe your hands dry and pull the weight raw.

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Chest Routine


Chest Muscles

Incline Dumbbell Press – 5 sets, 12 reps
Flat-Bench Dumbbell Flye – 4 sets, 10-12 reps
Flat-Bench Dumbbell Press – 4 sets, 10-15 reps
Chest Press Machine – 3 sets, 10-12 reps
Cable Crossover – 3-4 sets, 15 reps


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Flat-Bench Dumbbell Press


Dumbell Press

This is a compound exercise which works the chest.

1) With a dumbbell in each hand, lie on a flat-bench.
2) Start with your arms extended so the dumbbells are together up above your chest, with your palms facing forward.
3) Inhale as you lower the dumbbells by bending the elbows out to the sides (elbows should be at 90 degrees as they become level with the shoulders) until you feel a slight stretch in the chest or shoulders.
4) Exhales as you return the dumbbells back up to the starting position.
5) Repeat for repetitions.

Caution: When you are done, do no drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working around you. Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.


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Flat-Bench Dumbbell Flye


Dumbbell fly

This is an isolation exercise which focuses on the pectoralis major.

1) Grasp two dumbbells and lie flat on the bench.
2) Support the dumbbells above the chest with the arms fixed in a slightly bent position.
3) Internally rotate shoulders so the elbows point out o the sides.
4) Lower the dumbbells to the sides until the chest muscles are stretched with the elbows fixed in a slightly bent position.
5) Bring the dumbbells together in a hugging motion until dumbbells are nearly together.
6) Repeat for repetitions.


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Incline Dumbbell Press


Incline Dumbbell Press

This exercise targets primarily the pectoralis major, with the shoulders and triceps assisting.

1) With a dumbbell in each hand, sit on a bench and lean back against the padwhich should be situated at an incline between 30 and 45 degrees.
2) Start with your arms extended so the dumbbells are together up above your chest, with your palms facing forward.
3) Inhale as you lower the dumbbells by bending the elbows out to the sides (elbows should be at 90 degrees as they become level with the shoulders) until you feel a slight stretch in the chest or shoulders.
4) Exhales as you return the dumbbells back up to the starting position.
5) Repeat for repetitions.