Many people are familiar with pecs as the slang term for chest. Pecs are short for Pectoralis Major and they represent a large part of your chest muscles, and more specifically, they are your upper chest muscles. To get muscle tone and muscle definition, we advocate the following exercises: dumbbell flies, cable flies, cable crossovers, and pec deck machine exercises. Below, we discuss how you can grow your upper chest area, namely by doing bench press exercises.

The Flat Bench Press

Want to strengthen and increase the size of your pecs? Then the flat bench press is probably your best choice. You can develop your front shoulder muscles with the bench press, too. Bench presses are done with a barbell, just as described below.

1. To hold a barbell, use an overhand grip and place your hands apart from each other so the distance between your hands is about a shoulder span. Do all this while lying on a flat bench.

2. From off the rack, lift the barbell straight in the air until your arms form straight lines.

3. Lower the barbell slowly while inhaling. however, don't let it bounce off your chest.

4. Pause briefly. Push the barbell back up to the extended position. Do not allow the barbell to move too much. This will cause the loss of control.

5. Repeat the same steps as above once you've ended the movement by exhaling.

Different Variations of the Bench Press

The Decline Bench Press is performed on benches that are inclined. 20 to 40 degrees of inclination is ideal. Your best option to increase the volume and definition of your lower pectoral muscles is the Decline Bench Press, hands down.

You can perform the Incline Bench Press on any bench that is inclined from 45 to 60 degrees. The best chest exercise to do, if you want to tone and increase the size of your upper pectorals, is undoubtedly this type of bench press. Also, it will work on your anterior deltoid muscles.

The Close-grip Bench press is another variation of the Bench Press which is done the same way as the Flat Bench press, without such a large distance in between the hands. Only 12 inches of space between both hands is necessary. This type develops your tricep muscles and your pecs.

If getting the best chest exercise while building muscle mass is your goal, then You'll want to do bench press exercises. Keep in mind that even though we've suggested barbells for these exercises, dumbbells will also give amazing results.

Tips for Bench Pressing

Avoid bouncing the barbell if its at the lowest level, because this will cause you to get hurt. Avoid letting the barbell move too much in front or in back because this may result in a loss of control of the barbell. When doing free weight bench presses, make sure someone is spotting you, because even though bench presses are the best chest exercises, they can sometimes be dangerous.

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Coffee Shops Charm

Yankees What Happened To Our Don?

• Yankees 10, Mariners 0: CC Sabathia hasn't lost at Yankee Stadium in his last 15 regular-season decisions -- he did lose Game 1 of the World Series last year -- and he extended that streak with ease Sunday. Rain prevented him from working into the seventh inning, but it didn't stop Robinson Cano from hitting a grand slam and knocking in a career-high six runs. The Yankees now have 10 grand slams this season. That matches a franchise mark from 1987, when Don Mattingly had six himself. The Yankees are now 12-0 without Alex Rodriguez this season. Rodriguez is on the disabled list for almost another two weeks, so if the Yankees can keep that up, they can probably all but wrap up a playoff spot. Don't hold your breath, though.


• Pirates 2, Mets 1: Johan Santana has now thrown three straight complete games. Unfortunately, he's lost the last two of them. Zach Duke outdueled his Mets counterpart as the Pirates avoided a sweep. Jose Tabata -- an ex-Yankees prospect -- and ex-Met Lastings Milledge homered for the Pirates runs. A Carlos Beltran sacrifice fly accounted for the Mets run.

If Joe Girardi decides he had enough of the Yankees experience and goes to the Cubs, the Yankees can forget about Don Mattingly managing them.

The Dodgers hired Mattingly as their new manager after Joe Torre announced he won't return as the Dodger manager next year.

This is too bad. The Yankees need a manager who appreciates the game. They need a manager who won't overmanage. They need a manager who will not have an ego on gamedays.

Mattingly would fit the bill. Please do not talk about his lack of experience. Any manager can manage a team with the payroll the Yankees have.

If a manager has plenty of talent to work with he can get by. We saw that with Girardi last year.

The Yankees manager made dubious decisions when it came to pitching in October. Fortunately for him, his hitters bailed him out.

It also helped that CC Sabathia, AJ Burnett, and Andy Pettitte managed to win games in October.

If Girardi was not blessed with talent he would just be another manager and nothing more.

Want to know how players look good? Look back to Boston's manager Terry Francona. Philadelphia sports fans perceived him as a dumb manager when he lost in Philly. Yet he is now viewed as a great manager because he won two championships in Boston.

 

Does a manager make that much of a difference? All a manager can do is have his team sharp when the game begins.

Other than that, it comes down to what the players do within the white lines.

There is a good reason the Yankees are not in a rush to sign Girardi to an extension. They know he is replaceable. If anything, he should be begging to stay on rather than using the Cubs as leverage.

That would be a bad strategy on Girardi's part, especially if the Yankees miss out on the playoffs for the second time in three years under his stewardship. Don't laugh at that prospect.

The Yankees are nicked up with injuries. Nick Swisher and Brett Gardner can't seem to move, Mark Teixiera's foot limits his ability to hit, and Alex Rodriguez has not been productive thanks to a hip issue.

Their hitters don't scare elite pitchers. The Yankees strike out often these days at a high ratio.

Outside of CC Sabathia, no one in the rotation scares anyone. The Yankees are banking on Andy Pettitte, but what if he can't be good enough after being activated from the disabled list?

The schedule does the team no favors. The Orioles, Rays, Blue Jays, and the Red Sox know what it takes to beat the Yankees this year.

With the Red Sox six games out in the division and six 1/2 games out for the wild card, they can make a run of their own. At this point, there's more trust on the Red Sox than the Yankees to make the playoffs.

 

What's alarming is Girardi is not responding to the situation well. He has been moody with reporters. He talked about how the pennant race is work. He has had a quick hook with the pitchers if they screw up.

Is this want the Yankees want to see from their leader?

This type of attitude rubs off on the players. Girardi was able to relax last year because his players were never hurt and they played great all year.

When there is first sign of trouble, the Yankees manager is tense.

It is not going to get any better next year. The Rays will take a step back with defections, but the Orioles, Blue Jays, and the Red Sox are not going anywhere. Expect those three teams to improve.

How will Girardi handle it? Do the Yankees trust him to lead? This year's experience will speak volumes about him.

We also question Girardi's bullpen use. It's nice he wants to rest his relievers, but this is September. Every game is important. If the Yankees lose these games, the Red Sox will gain more games.

The Yankees should be trying to win these games. The more they win, they can exterminate the Rays. Then, they can go rest their players.

That's how a team should do it. For Girardi to think the wild-card spot is a safety net, that's wrong. Nothing is guaranteed.

If this strategy costs his team the postseason, the Yankees should fire him outright.

Does anyone think Mattingly would do this? Don't think so. Rest assured, he would play to win the game and worry about the other stuff when he has to.

Plus, he would embrace the games in September instead of pouting like a spoiled brat.

Mattingly would have been a better choice to manage the Yankees when the team decided to end their relationship with Torre. He would have been a great choice to take over for Girardi.

It is the Yankees' loss.

They are stuck with Girardi or whoever for better or for worse.

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