How To Do Box Squats

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Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.

Benefits of box squats:

• strengthens back
• strengthens quadriceps
• strengthens glutes
• strengthens hamstrings
• strengthens abdominals
• reduces injury for people with difficulty pressing up

How To Do Box Squats

Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.

Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.

Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.

Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.

"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.

How To Get Big Calves Fast

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Guys need strong calves, these muscles are important for jumping, running and lifting. But how do you get them? Leg training. Today I'm going to show you how to do seated barbell calf raises.

How To Do Seated Barbell Calf Raises

To do this exercise, you'll need a bench and a barbell with fixed weights. Start with a warm up set. Grab a lightweight barbell (five pounds per side) and sit on the bench. Place the barbell on your thighs. Make sure that both feet are firmly on the floor. Now push your heels off the flow by flexing your ankles. Lower your feet to the floor again. Repeat this exercise for a total of ten reps.

After the warm up set, choose heavier weights and repeat the exercise for a total of thirty reps (or three sets of ten reps).

Each week increase the weights in five pound increments while maintaining the same number of sets. Do the seated barbell calf raise on a regular basis and you'll see results in a few short weeks.

"Great Chest and Whole Body Workouts: How To Get Big Calves Fast" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Lateral Box Jumps

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Last week I introduced you to box jumps, a plyometric exercise that increases strength and power throughout the entire power. Today I'm going to show you how to do lateral box jumps. The lateral box jump has many benefits including:

• neuromuscular coordination
• strong quads
• strong calves
• strong glutes
• strong bones
• strong joints

This is a challenging exercise so you shouldn't attempt it until you've mastered the basic box jump.

How To Do Lateral Box Jumps

You'll need a sturdy box, aerobic steps or bench for this exercise. Stand to the right of the box with your feet parallel to it. Bend your knees to a 30 degree angle. Make sure to tighten your quads, hamstrings and glutes. Now jump laterally i.e. sideways over the box. Once you land on the other side of the box, jump over it again returning to your starting position. That's one repetition. Repeat this for a total of fifteen reps then take a short break, then go again for a total of three sets of lateral box jumps.


You can increase the difficulty of the exercise by increasing the height of the box. The lateral box jump is challenging because you must clear a hurdle, you're not allowed to land on the box at any point during the exercise. It takes a tremendous amount of physical strength the jump over an object, and it requires good concentration and coordination to perform a sideways jump.

Plyometrics also strengthen the bones and joints. Walking, running, jogging and dancing are all examples of plyometrics. Landing on a surface from a given height is absorption of kinetic energy. The greater the height, the greater the energy that is generated and absorbed. Strong bones and joints can absorb more kinetic energy than weak bones. Practicing box jumps can make these organs stronger and more durable.

If you do box jumps on a regular basis, your muscles will become much stronger, enabling you to jump higher. You'll have carryover to squats, deadlifts, overhead lifts (with clean and press), and even benching, thus making this a very valuable exercise.

You want a stronger, healthier and sexier body. You've got to work hard to get it. The time is now.

"Great Chest and Whole Body Workouts: How To Do Lateral Box Jumps" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.


 

How To Do Box Jumps For Beginners

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If you've been searching for alternatives to the squat exercise for developing strong leg muscles, I've got a great one for you: the box jump. Why are box jumps so great? They're an incredibly powerful exercise for several reasons. As a matter of fact the box jump is a plyometric exercise that

• strengthens your quads
• strengthens your glutes
• strengthens your hamstrings
• strengthens your bones and joints
• teaches your body how to handle load 

This exercise is so important that you must add it to your strength training routine.

Plyometrics

This article is written primarily for beginners and people who don't have a lot of lower body strength. Plyometrics are a group of exercises wherein your muscles rapidly contract, working against gravity to enable your body to leave a horizontal surface then returning again. This action teaches your body how to handle load. It requires good neuromuscular coordination and strong joints. The intent is to create faster nervous action so that body can jump higher and move faster.

Box jumps enable the body to do these things. It's one of the methods used by professional athletes e.g. basketball players to jump so high. But before you can jump like the pros, you've got to start with the basics.

How To Do Low Level Box Jumps

You'll need a sturdy box that is about six inches high ( aerobic steps will also work) and two feet wide. Make sure the box is strong enough to support your weight. Stand in front of the box with your toes pointing straight ahead, don't allow them to turn in or out. Bend your knees to about 30 degrees. Tighten your leg muscles. Now jump onto the box. It should be a light jump i.e. not producing a heavy impact when you land on the box. Now bend your knees again and jump onto the floor. Face the box again and repeat. Do twenty repetitions of this exercise (jumping onto then off the box). Take a short break then repeat for another twenty repetitions. Go for a total of three box jump sets. If you can't finish all the reps, that's allright; do as many as you can.

As you practice the box jump, you'll become better coordinated and stronger. After several weeks, you can increase the height by another six inches. The box jump will increase overall body strength, the testosterone boost will be good for both your lower and upper body strength development. This will have carryover benefits to deadlifts, squats, and benching exercises.

That's all for now. I'll be publish a new article every week. So make sure to bookmark this website.

"Great Chest and Whole Body Workouts: How To Do Box Jumps For Beginners" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Step Ups

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Today I'm going to show you a simple body weight exercise for the lower body. Often times people neglect leg training, focusing on the chest, arms, and back. The thing is we need strong legs. If your legs are weak, it will definitely stall your overall development. And some of the best leg training exercises can be done without weights. Which is why I'm talking about the step up. Why is this exercise so important? The benefits of the step up exercise include:

• strong quads
• strong glutes
• strong hamstrings
• strong calves

How To Do Step Ups

You'll need an elevated platform for this exercise (crates, aerobic steps or bench). Make sure the platform is sturdy enough to support your body weight. Stand in front of the platform. Now place your right foot on it and step up. Next bring your left leg up. By now both feet should be on the platform. Now step down, left leg first followed by the right leg. Do this for twenty reps then take a short break. Rest a moment then do twenty more reps. Because this is a basic exercise, I recommend performing a total of one hundred reps (spread over five sets).

You should do step ups on a regular basis, you'll begin to notice your legs have become stronger and more toned. The  exercise can also be done in conjunction with lunges, and the leg press, for good lower body development. There are also carryover benefits to squats and deadlifts.

Chemical Romance has a motivational song about making your voice heard and doing things from the heart. You're on this website because you want to learn more about exercise. You might feel self conscious about the way you look right now, maybe even angry about it. You can do something about that. Train for yourself. Workout to make yourself stronger and healthier. Do it from the heart.

"Great Chest and Whole Body Workouts: How To Do Step Ups" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.   

How To Do Dumbbell Standing Calf Raises

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I recently showed you how to do seated calf raises. Today I'm going to show you how to do dumbbell standing calf raises. It's very important to learn a variety of calf muscle exercises to strengthen the muscles in the lower leg. Some of the benefits of the dumbbell standing calf raise include:

• strong calves
• improved flexibility
• improved posture
  

This can also be considered a very good calf exercise for women, because strong lower leg muscles help prevent osteoporosis.

How To Do Dumbbell Standing Calf Raises

You need to start out with a warm up set, this loosens the muscles, improves circulation and helps you to develop a feel for the exercise. Grab a pair of light weight dumbbells. Stand up straight with both feet planted firmly on the floor. Make sure to hold the dumbbells at your sides. Now flex your calf muscles to push yourself on to the tips of your toes. By now you should be standing on the balls of your feet. Hold this position for a two second count then lower yourself down to the starting position. Repeat this nine more times to finish up your warm up set.

Now choose heavier dumbbells and go again. The purpose of the weights is to make your calf muscles stronger through resistance, the standing calf raise operates through plantar flexion, but it becomes a much better exercise when you must work harder against gravity. To give yourself a good calf workout, figure out what your goals are. If you want to build muscle go for six to eight reps (for a total of five sets); if you want toned calves then workout using light weights (ten to fifteen reps for five sets).

This exercise is one of the best ways to go from skinny to big calves. Each week, add weight in ten to twenty pound increments i.e. five or ten pounds per hand. Leg exercises also distinguish aesthetically proportionate physiques from those people who have huge upper bodies but tiny chicken legs. And for the ladies who are reading this article, if you want toned, sexy calves this is the workout for you.

Summer's almost over and most of you are back in school and hitting the books. Make sure to regularly train your body as well as your mind.

I'll see you back here next week for another Great Chest and Whole Body Workout.

"How To Do Dumbbell Standing Calf Raises" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Seated Calf Raises

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When most people think about strength training, bench press is the first thing that comes to mind. But the truth of the matter is this: you're at your strongest when you train all of the major muscle groups. You need to work on your upper body, abs, back, glutes and legs. This is how you develop good body symmetry, posture, strength, etc. So today, I'm going to show you how to develop your lower leg muscles - more specifically your calves - with the seated calf raise exercise.

How To Do Seated Calf Raises 

You'll need access to a seated calf raise machine and weight plates. For a warm up set grab a light weight plate (35 or 45 pounds) and place it on the machine. The seated calf raise is just what it sounds like, so sit down. Now, adjust the seat so that your knees can fit firmly under the pads but not so firm that it prevents you from flexing. The next thing that you must do is place the balls of your feet on the platform. Now, flex your calf muscles so that you're pushing off from the balls of your feet. By doing this your knees press against the pads raising the weights up. Now lower your heels to the floor. That's one rep. (The calf raise involves plantar flexion, so you must flex your ankles in order to do the exercise correctly.) Do ten reps for your warm up set then grab more weight. You want to be able to complete at least six reps of this exercise, if you can't do that many you need to lessen the weight (if you can do more than ten reps, the weight is too light). After doing five sets of seated calf raises, you can move on to another exercise.

The seated calf raise is different than the standing calf raise machine or the standing dumbbell calf raise. The seated calf raise places all of the emphasis on your knees and legs. The standing calf raise machine or standing dumbbell calf raise exercise train the upper body as well as the legs. So, what's it good for? The biggest benefit of the seated calf raise would be for people who can't stand stand for long periods of time but still want to exercise their calf muscles. If your leg muscles are weak the seated calf raise is a good starter exercise, after you've become stronger you can progress to other exercises.

Summer is now less than one month away. How are you going to spend it? Making your body stronger, and more powerful or sitting at home reading fitness blogs all day? Get out there and train. You'll be glad that you did.

"Great Chest and Whole Body Workouts: How To Do the Seated Calf Raise Exercise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved. 

How To Do The Dumbbell Calf Raise

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Do you want strong calves? Of course you do. Without strong calves you wouldn't be able to jump, walk, run or even stand properly. So I'm going to show you how to do a simple calf strengthening exercise. It's called the dumbbell calf raise and it comes in handy for developing powerful calf muscles.

How To Do Dumbbell Calf Raise

You'll need a pair of dumbbells for this exercise. Take one dumbbell in each hand (start with at least 40 pounds). Hold the dumbbells at your sides. Use your calf muscles to push your heels off the floor. Stand on the balls of your feet. Hold this position for two seconds then lower yourself to starting position. Now raise yourself onto the balls of your feet again. Stop after ten reps. Take a five second break then do it again. Do ten sets of this exercise. Your muscles may feel like they're on fire but if you do this exercise on a regular basis, you'll have muscular, powerful calves.

Summer is just under two months away. Don't sit around dreaming about having a better body, do something about it. Get up and start exercising. Now.

"Great Chest and Whole Body Workouts: How To Do Dumbbell Calf Raise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do The Captain's Chair Leg Raise

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The captain's chair leg raise is an ab exercise for beginners and others who aren't able to do the more more difficult exercises e.g. hanging obliques. The captain's chair workout is good for exercising the lower abdominals and hips. Because of the relative ease of the captain's chair leg raise, I'll get to how they're done.

How To Do The Captain's Chair Leg Raise

To do this exercise, you'll need a captain's chair. This is an apparatus with a back support, arm rests and hand grips. They often double as a triceps dip station in most gyms. Climb onto the captain's chair. Place your back on the support, rest your forearms on the pads and take hold of the grips. Now use your ab muscles to raise your legs upward until your thighs are parallel to the floor. Your feet should be perpendicular to the floor, your toes pointing toward the ceiling. Hold this position for three seconds, keep your muscles tight. Then lower your legs to the starting position. Perform ten reps of this exercise, that's your first set. Take a moment to rest then repeat for four more sets for a total of fifty reps.

An easier way to do leg raises on this apparatus is to bend your knees. Next, use your abs to raise your knees until your thighs are parallel to the floor. (Unlike in the first exercise, your feet will also be parallel to the floor.) Hold the position for three seconds. Now lower your legs to starting position. Repeat for the same number of sets and reps as in the above exercise.

Once you've mastered the captain's chair leg raise, you should be strong enough to do the hanging obliques. In the meantime, in addition to the captain's chair, train your abs with lying leg raises and crunches. Your abs will be on fire but these exercises make for a stronger core and improved posture.

Don't sit around dreaming about a better body. Get off the computer and start training. Summer is only two months away.

"Great Chest and Whole Body Workouts: How To Do The Captain's Chair Leg Raise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do The Lying Leg Raise Exercise

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If your goal is strength and power, you need to keep your body in top shape. That means performing exercises that train the entire body. You need a strong lower body to support upper body lifts. I recently wrote about dragon flag crunches which are great for exercising the abdominal muscles. This week I'm going to talk about the lying leg raise, which also works the lower abs but is easier to master than the dragon flag.

How To Do Lying Leg Raise Exercise

Lie flat on the floor. Place your hands at your sides. Now use your ab muscles to lift your legs six inches off the floor. Hold this position for a five count (working against gravity will increase the effectiveness of the exercise) then lower it again. Repeat this exercise for ten reps then stop. Do a total of fifty repetitions, ten reps per set. For added resistance strap on some ankle weights. Remember to keep your abs tight throughout the lying leg raise exercise. This type of exercise is very beneficial because it

• strengthens abs
• strengthens the lower back
• strengthens the hips
• can be done at home or the gym
  

Stronger core muscles help prevent back pain and will also help your deadlift exercises which in turn helps your bench. Make it a point of training your abs at least once a week.

Summer is almost here. Don't dream about getting a better body, make it happen.

"Great Chest and Whole Body Workouts: How To Do The Lying Leg Raise Exercise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

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How To Do The Leg Press Exercise

To Develop Powerful Leg Muscles
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As you've been faithfully following this blog, you know that I've posted articles about deadlifts, lunges, and squats are important for strengthening the muscles of your lower body. Today I'm adding another exercise to the list: the machine leg press. This exercise that you should add to your weight lifting arsenal because it has a lot of benefits.

Benefits of the Machine Leg Press Exercise

The leg press is a very important compound exercise because it

• strengthens the hamstrings
• strengthens glutes
• strengthens thighs
• strengthens calves
• stimulates growth hormone production

How To Do The Leg Press Exercise

You'll need a vertical machine leg press machine for this exercise. Place the back support on a position that is best for you. The first thing you need to do is warm up. Load light weight plates (e.g. 25 pounds) onto the machine. Sit down. You must have your body positioned at a ninety degree angle with your feet on the sled. Most leg press machines are equipped with safety bars that hold the sled in place. These bars are attached to handles on either side of the seat. After you're in position, push the sled upward and away from you.

Grip the bars, turning them outward, away from the machine. This allows you to perform a full range of motion when exercising. When you push the sled up make sure that you do not fully lock out your legs. Now lower the sled back to the starting position. That's one rep. Do 5 - 7 reps for your warm up set. From here add more weight, your goal is to perform at 3 - 10 reps of the leg press. After 5 set you can move to another exercise. Each week increase the weight amount by 50 - 90 pounds until you reach a level where you are unable to perform more than 1 rep. When you reach that point, decrease the weight amount.

The leg press exercise excellent for developing whole body strength and power. This power will transfer to other lifts e.g. squats, deadlifts, and bench press. So if you haven't been doing this exercise, now might be a good time to start.

"Great Chest Workouts: How To Do The Leg Press Exercise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Dumbbell Deadlifts

Strong Legs For A Strong Chest by healthy_blogging This is the third installment in a series of articles discussing dumbbell exercises that indirectly affect the development of the muscles in the upper body. Last week I talked about dumbbell squats, this time I'm going to discuss dumbbell deadlifts. Deadlifts are key to core strength which means that they also play a role in your ability to do chest building exercises like the bench press, dips, push ups, etc. If you're not doing them, you're cheating yourself out of a valuable muscle and strength building source. Some benefits of the dumbbell deadlift strong back strong legs strong core muscles stimulates production of growth hormones How To Do the Dumbbell Deadlift Exercise There are many different types of deadlifts exercises including the Romanian, sumo, box, and lock out. In this article you're going to learn about the standard dumbbell deadlift. You'll need access to a pair of dumbbells. Hold one dumbbell in each hand. Slowly bend your knees as you lower yourself to the floor. You need good alignment, do not arch your back. Now, using your hip and gluteus muscles, push yourself to a fully upright position. Hold for three seconds then lower yourself to the floor again. That's one repetition. Repeat this until you've completed ten reps. Now stop. That was your warm up set. Now, select heavier dumbbells because you're going to do them again. In order to stimulate muscle growth, you need to lift heavier weights, so choose dumbbells that are heavy enough that you would not be able to get in more than six reps during one set. If you're only able to do one or two reps, right after selecting heavier dumbbells, it means that you're lifting more than your body can handle. You'll have to test until you come up with the right amount of weight for you. The goal is to perform enough sets to give your muscles a workout without training them to fatigue. If you're lifting sufficiently heavy, you'll begin to notice it after a few sets. After you've finished three or four sets of dumbbell deadlifts, you can move on to another exercise. You should increase the weight by ten to fifteen pounds per week. The deadlift is a compound exercise that primarily works muscles in the lower body, so you can add more weight per week than if you were training the chest or triceps because the lower body is naturally stronger (since we use those muscles more often e.g. walking, standing up from a seated position, etc.). When you reach the point that you can perform one set of ten or more heavy weight dumbbell deadlifts without difficulty, it's time to use another variation or move to barbell deadlifts. If you perform the dumbbell deadlift on a regular basis, it won't be long before you experience a boost to your upper body strength. You should be able to bench press much more weight than if you were only exercising your upper body which makes the dumbbell deadlift a great chest workout, too. Okay, that's all for the dumbbell deadlift exercise. The only way to get any use out of them is to add them to your workout routine. So go do them. Now. "Great Chest Workouts: How To Do Dumbbell Deadlifts - Strong Legs For A Strong Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.

How To Do Dumbbell Squats

Powerful Legs Make It Easier To Develop A Powerful Chest

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Last week I talked about dumbbell lunges as an example of the importance that lower body exercises have to strengthening the chest and other muscles in the upper body. That was the first in a series of articles that will focus on dumbbell exercises designed to train your leg muscles. Today I'm going to discuss the dumbbell squat - a close relative to the barbell squat. Dumbbell squats are a good leg strengthening exercise and it has a number of benefits.

Benefits of the dumbbell squat:

• strengthens thighs
• strengthens glutes
• strengthens core muscles
• promotes production of growth hormone

How To Do the Dumbbell Squat

You'll need a pair of dumbbells for this exercise. For newbies and for anyone doing a warm up set, start with light weight dumbbells, but in order to reap the benefits of the dumbbell squat you must progress to heavy weights. Heavy weights stimulate nervous system activation which promotes strength, there's no way around this if you hope to develop strong thighs and chest. Don't go too heavy too fast, though. Remember "safety first". Gradual progression is what you need. The key word here is progression.

Stand up straight while holding a dumbbell at your sides. Palms must be facing in. Take a breath. Now, slowly bend down to the floor. Go as low as you can, until your glutes are almost touching the floor. Keep your back straight at all times. Now, using the muscles in your legs and glutes, exhale as you slowly push yourself back to upright position. That's one rep. You'll want to do eight to ten reps on this exercise and go for five sets. Each week, you'll need to add weight, after a point, you'll be performing less reps. This is a good thing because what happens is your nervous system needs more time to re-charge, in other words you're getting stronger. Just do more sets at the lower reps. If you don't experience a decrease in the number of reps you're doing even at heavy weights, it's even better. Why? Because now you've graduated to the dumbbell squat's bigger cousin: the barbell squat. And that is an exercise that is one of the top of free weight leg exercises that is so intense that you'll be adding muscle and building strength in a way that will surprise you.

How Often Should You Do Dumbbell Squats?

Leg exercises are just like anything else - you need to allow your body enough time to recover. No sense in working your muscles to failure which screws up your nervous system. Not only that, your muscles won't have time to heal if you tear them down before new muscle fibers have a chance to grow. After you've done five sets of dumbbell squats, move on to dumbbell lunges. I recommend giving yourself twenty-four hours rest after doing the lower body exercises. Lower body exercises not only help strengthen the muscles in the legs, glutes, and core, they help to round out your physique. You'll look more symmetrical than if you only trained your chest, tris and biceps. You ever see those lifters with huge upper bodies but little chicken legs? Lol! If you want to avoid that look, then make sure to exercise your lower body, too.

Okay, that's the how to on dumbbell squats. You won't get anything done if you sit here just reading about them. You've got to do them. Get to it. Now.

"Great Chest Workouts: How To Do Dumbbell Squats- Powerful Legs Make It Easier To Develop A Powerful Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.

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How To Do Dumbbell Lunges

Powerful Legs Help Develop The Chest by healthy_blogging Some people spend all their time lifting weights to build up their upper body while neglecting their legs. The end result is a disproportionate physique - huge upper body with tiny chicken legs. If you want to avoid this, you must learn leg strengthen exercises. So from now on, in addition to chest workout tips, I'm going to talk about exercises for the lower body. And the first of these blog posts is a discussion of the dumbbell lunge. Benefits of the Dumbbell Lunge There are many benefits to the dumbbell lunge including: strong glutes strong thighs strong calves stimulates release of growth hormones This is a must learn exercise for anyone who wants a full body workout. How To Do Dumbbell Lunges You'll need a pair of dumbbells and an area where you can exercise. Take a dumbbell in each hand. Stand up straight. Now lunge forward with your right leg, make sure it is bent at a ninety degree angle. Your left leg will now be positioned behind you, bent to the same degree. Place the weight on the ball of your left foot. Keep your core tight and your back straight. There should be a distance of two - three feet separating both feet.  Now stand up. Lunge forward with your left leg now, making sure that you bend it at a ninety degree angle. Repeat again with the right leg. After you've covered some distance, turn around and head back. Repeat this for five sets, stop and go again. I'd recognize performing ten sets of this exercise. If you don't have much room in which to maneuver, then lunge in place. In this case, lunge forward with your right leg then stand up and repeat with the left leg. You're essentially walking in place when you're doing it this way. The dumbbells help create resistance for this exercise which will help you develop strength much faster than you would without them. Use as much weight as you can handle while still maintaining good posture. Lunges are not a substitute for the squat, but they're a good leg exercise in their own right. And with the legs becoming stronger it naturally increases production of growth hormone which will help build the upper body including your chest. Do you want to get in shape? Then don't sit around dreaming about developing a great chest, get off the computer, take what you're learning on this blog and workout! Get to it. "Great Chest Workouts: How To Do The Dumbbell Lunge - Powerful Legs Help Develop The Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.