Category Archives: Best Upper Chest Exercise

200 Reps Push Up Workout ( Burn Fat)

January 28, 2012   chrisandian   25 Comments
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Push Up Workout One of the best exercises that you can do anytime and anywhere is a Push Up. Push up is a complete body exercise which helps you build upper body strength, increase core stability. If done on regular basis push ups is also a great exercise to burn fat and can help you get a lean symmetrical body that you always wanted. Push ups is so effective purely because with just one rep you workout your complete body. When you are performing a push up you are using all the muscles of your upper body like shoulder, chest, back, bicep and triceps also not to forget muscles like your abs ,obliques,lower back and legs which help in stabilizing the body while doing a push up. Overall push up is a great exercise for body sculpting and should be incorporated in every exercise plan. In this workout plan your target is to complete 200 push ups by using different forms of push ups. You need to complete 200 push ups in 4 sets of 50 reps which will help you build strength, increase endurance and burn lots of calories. Every set (50 Reps) consists of 5 different variations of push ups and every push up variation has to be performed for 10 reps. You to move from one variation to another without giving any rest till you complete one set ( 50 Reps)…….after completing the first set rest for 3 -4 minutes and then repeat the same sequence 3 more times till you complete 200 Push Ups. This workout is very effective and can be on every alternate days….although make sure that you …

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Power Sled Chest Press – Explosive Chest Exercise

August 26, 2011   chrisandian   No comments
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askthetrainer.com This is one of the best upper body explosive exercises you can do. Any athletes who require upper body explosion would benefit greatly from this exercise. A good example would be defensive lineman in American football. For more discussion about sled exercises and others join and post in the forums. forums.askthetrainer.com
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Chest Exercises

August 15, 2011   chrisandian   No comments

Chest Exercises

Best Chest Exercise

A well defined and developed chest is the dream of most men (and woman) . To achieve a well defined and balanced chest you must incorporate several chest building exercises. Your chest building exercise workout must have different exercises from different angles to develop all the parts for your chest. Developing strong triceps and Deltoids also will help develop a well balanced chest.

To get the best results you need to do 6-10 reps of each exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your chest muscles by doing chest presses on a n incline bench, a flat bench, or a decline bench. These exercises angles will target your upper, middle, and lower pectoral muscles, respectively.

Barbell Overhead Pull

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Dumbbell Fly (Chest Building Exercise)

Lie supine on bench, step or floor, abs tight and lower back flattened on the bench. Start with weights directly over chest, palms facing each other, elbows slightly bent. Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.

Bench press (upper chest exercise) (lower chest exercise)

(flat)Lie supine on bench, step or floor, abs tight and lower back flattened on bench. Start with weights directly over chest, elbows at 90 degree angles. Press arms straight up without locking, then lower back to starting position.

Dumbell Bench Press

Incline Bench Press

Incline dumbbell press

Decline bench Press

Bent Arm pullover

Decline dumbbell bench press

Pec deck exercise

cable crossovers

Pushups

Get into pushup position, with your weight evenly distributed between your toes and your hands — and your legs, hips and back in a straight line — and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement. Pushups is one of the best chest exercise.

Dips (lower chest exercise)

Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, as you are working the former.

I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. Viist my website at Fitness website for more information.

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Top 5 Compound Chest Exercises

August 15, 2011   chrisandian   No comments

Top 5 Compound Chest Exercises

The only real way to work out the chest is through compound free weight exercises. People may argue that chest fly machine would be a good chest exercise. Don’t get me wrong it is a good exercise but it is not the best compound chest exercise.

Top 5 Compound Chest Exercises

The push ups – Yes people, the simplest form exercise is the number one. Push ups uses your body weight as a resistant. You can virtually do this compound exercise anywhere all you need a surface. The push can be modified to a incline push up ie: hands on a bench, to make it easier. Or a decline, where your feet is on the bench, this will make the exercise much harder.
Flat Barbell Bench Press – Just like the push ups but with weighted plates. This is the next progression from a push up. Once push ups becomes to easy were you can 30 or more repetition you must do this exercise. In order for your chest to grow bigger and more defined the chest muscle must feel more resistant.
Dumbbell Flat Press – The main difference between this exercise and the flat  barbell bench press is that each hand will operate independently from each other. This will make your muscle more balanced. It will also require more core due to each hand having to balance the weight.
Incline Barbell Bench Press – The angle will make a big difference on how it work your chest muscle. The incline angle will focus more on your “upper” pectorals. This exercise will give you that “Big Chest Look”
Incline Dumbbell Press – The next progression to incline barbell press. It will require the same things that a dumbbell flat press would.

That is the top 5 compound exercises.

I am a Certified Personal Trainer and owner of Result Driven Fitness in San Leandro CA. I’ve helped countless men and women achieve their fitness goals.

To find out more about great chest workout routines and effective ways to lose weight check out my blog

 

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Chest exercises : Push Up

August 12, 2011   chrisandian   25 Comments

See Updated: www.youtube.com . Push up is the chest exercise ideal for make easy and quick chest workout to do at home. If you want know how to push up, just see the video instructions, training your pectoralis major and pectoralis minor with best upper pec exercise and add it in you chest workout. You don’t need equipment and can do it at home or in gym. We advise this chest exercises for woman and for man to build muscle. www.passion4profession.net www.passion4profession.net
Video Rating: 4 / 5

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The Best Upper Body Exercises – Important Things You Might Not Be Aware of

August 11, 2011   chrisandian   No comments

The Best Upper Body Exercises – Important Things You Might Not Be Aware of

One of the reasons why men take the pains to develop broader chests and a generally muscular upper bodies is that it’s one of next parts of the human body that girls actually look at as they assess what’s attractive or not. In the same manner women, too, have now become conscious not only of breast size, but also of how toned their upper bodies look. More important than attracting the opposite sex, however, is that having a stable upper body is crucial to preventing most exercise injuries. A strong upper body gives an individual proper posture even as it keeps one stable during intense workout sessions. For runners, having strong arms give that necessary burst of speed to reach the finish line.

The upper body actually refers to the chest, back, shoulders and arms. Developing the muscles in the upper body is essential to maintaining balance and form. It also aids in overall weight loss since having muscles generally boost your metabolism and burns more calories.

The following exercises are especially tailored to develop the upper body. When done properly, these exercises can give you amazing results in a short period of time. Before doing these exercises, make sure to warm up first.

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Chest Press. This is undoubtedly the most popular core exercises of all time. Assume a lying position on the floor or a bench with your abdomen contracted. Start by bringing your dumbbells over your chest. Lower the elbows and arms until they are below the shoulder level. While contracting your chest , slowly push arms up. Make sure that as you raise your dumbbells over your chest, they do not meet at the top.

Push Ups. As you perform your push ups make sure that your hands are wider you’re your shoulders. A ball or a bench may be used to elevate the legs for added intensity. Still maintaining elbows to 90 degrees with abs contracted, bend your elbows and lower into a push up. To repeat the exercise, push back up and restart.

Back Extension. While lying on the floor face down, clasp your hands behind the back or cradle your head lightly. Slowly raise your upper body off the floor a few inches while maintaining the alignment of your head and neck. Hold the position for about 3-5seconds. Repeat the procedure as tolerated.

Concentration Curls. Using a chair or simply kneeling down prop the right arm on the inside of the right leg, hand and palm facing out. Pull the weight towards the shoulder by contracting the bicep. Lower and repeat the procedure.

Dips. Sit on a chair with hands next to thighs. Gently move backside in front of the step wit legs slightly bent. If you want to increase the intensity of the activity straighten your legs in front. Bend elbows and lower body a few inches while keeping them parallel to each other at approximately 90 degrees. Keep your shoulders down.

Last but not least, be sure to read this TRX review and this post about a TRX promo code.

Fitness training expert, sports nutrition nut, and happily married father of two.

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