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Category Archives: Most Effective Chest Exercise

Make Your Workouts More Productive With 20 Rep Squats

November 14, 2011   chrisandian   25 Comments
Mega Deal on Nutrisport 90+ Protein 5Kg Chocolate get it here Make Your Workouts More Productive With 20 Rep Squats

www.LeeHayward.com One of the fastest ways to gain size and strength in the entire body is by following the 20 rep squat program. This is an old time routine that is as old as dirt, but it works awesome for fast gains, even if you are a hard gainer. There are a several ways to implement this into your workouts. But one way that can help make all your workouts more effective is to simply add in a set of 20 rep squats before your regular workouts. So for example, if you were going to do a chest workout just get to the gym 10 minutes early, warm up, and then start off with a couple progressively heavier sets of squats. Then take a working weight and bang out a set of 20 rep squats. Then go about your regular chest workout as normal. The reason this works so well is that youll be stimulating your central nervous system, stimulating the release of more anabolic hormones, and increase your metabolism more then you would with straight forward bodypart isolation workouts.

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The P 90x workout is deemed the most effective home workouts without weights training program as well the p9ox gives results!

November 01, 2011   chrisandian   No comments
Mega Deal on Nutrisport 90+ Protein 5Kg Chocolate get it here The P 90x workout is deemed the most effective home workouts without weights training program as well the p9ox gives results!

The P 90x workout is deemed the most effective home workouts without weights training program as well the p9ox gives results!

Article by Damian Bates









The 90x workout will be the most effective plan for you to obtain an athletic body which you want or enable you to lower weight in a professional and a safe method. Through a combination of nutrition and diet supplements, 90x workout delivers a do-it-yourself workout recipe that can not demand you to sign-up with a gym or hire a fitness instructor. Developed by Tony Horton along with Beachbody CEO Carl Daikeler, it’s one system that’s wholesome in supplying documented education approaches that may be very easily used at home. All you need are regular residence equipment like dumbbells, yoga mats, gloves, push-up and pull-up bar and yoga blocks for 90x workout. It is a 13 week plan that utilizes a number of workouts like strength coaching, cardio, yoga and plyometrics. Plyometrics are complicated and innovative strength teaching workouts that require a whole lot of muscle endurance.The intensity and rigor of 90x workout is aimed towards preventing the muscles from adapting to strain. Any time a bunch of muscles get utilized to one mode of physical exercise for a while, they stop to respond to more exercise input, thus hindering improvement. 90x workout operate tactfully to prevent this by employing muscle confusion, cross teaching and periodization. The 90x workout training routine involves various bodily workouts that target a variety of muscle groups for strength teaching and growth. Chest and back training target the pectoral muscle groups, biceps and triceps. Legs and back training are aimed to reinforce quads, hamstring, calves and lower back. There are also stomach work outs that give strength and good looking abs. Plyometrics and cardio are carried out in 90x workout with the utilization of heart rate monitors to help you strengthen your athletic performance. Yoga helps to relaxed the mind, work on versatility and train breathing. The Kenpo intense exercise sessions strengthen power through using punches and kicks which assists in enhancing coordination, endurance and stability. Stretch activities improve athleticism for greater durations and minimizing injuries. Eventually with core synergistic activities, you’re guaranteed of d eveloping and supporting various muscle groups all through the body, both small and large synchronously.Not to overlook that 90x workout offers daily meal schedules and nutrition ideas that assist you to increase in your diet plan. The nutrition plan is made up of three phases. The very first month or thirty days require substantial protein intake and less carbohydrate consumption. This helps make the consumer to take enough carbohydrates to provide the energy and limit storage of the same. The second and a 3rd phase, which is the athletes diet constitute the top carbohydrate consumption. Every system will last thirty days. 90x workout plans also has dietary supplements which can be taken alongside training. They come with ninety day money back guarantee.After you obtain 90x workout plan, you will be supplied with a fitness plan, nutrition guide, fitness calendar and also a series of DVDs that are conducted by Horton the inventor. All the moves are effectively documented and illustrated inside the DVD videos. You’ll be taught power routines that give the best physique curvature. When followed appropriately the 90x workout program promises to deliver the results it is actually designed to do. You get lean muscles while you tr



About the Author

I adore working out at residence and reviewing merchandise for residence routines with out weights. For more at home: The P 90x workout is known as the very best home workouts without










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Diet Vs Exercise- Whats More Effective For Weight Loss

October 12, 2011   chrisandian   12 Comments

JOIN ME ON FACEBOOK- www.facebook.com FOLLOW ME ON TWITTER- twitter.com FREE GUY FAT LOSS PROGRAM- fatasstobaddass.comFREE FEMALE WEIGHT LOSS PROGRAM- http omarisuf.com he most common question I receive is whats better for weight loss: diet or exercise? Well in this NEW video I answer THAT question, check it out and post your comments below!! Make sure to subscribe to the best fitness channel ever! Topics covered: diet exercise “weight loss” “fat loss” nutrition cardio weights food “lose weight” nutrition fitness diet health exercise free work outs deadlift walk free running crossfit jersey shore situation sports video call of duty bodyweight cycling spinning core bodybuilding motivation chest biceps abs core zumba dance workout music loss muscle “weight loss” sexy hot yoga pilates chin ups bench press before and after transformation bodybuilder “lil wayne” muscles action movies
Video Rating: 4 / 5

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Higher Chest Exercise – How to Get Significant Chest Muscles

September 21, 2011   chrisandian   No comments

Higher Chest Exercise – How to Get Significant Chest Muscles

It is probably the quickest form of therapy, when in contrast to the other people, but does entail the possibility of going below an anaesthetic. You also have to think about the expense of the surgical technique, the time in hospital and the time away from do the job. Also if you are critically contemplating this option it is crucial to examine probable issues with you surgeon.

The next choice is to do it non surgically. This will take a small lengthier but will value you a lot less in terms of income and time off get the job done. It can also be regarded a lot safer than undergoing surgical treatment.

The initial step is to minimize your weight stage in the entire body. It is not possible to get rid of the fat layer just about the chest but has to be taken off all more than the entire body. As a result, you first require to glimpse at cutting down your calorie consumption. It is also critical to get started burning these extra calories. The finest way to do this is to get started exercising which can be accomplished slowly at initial. Walking, working, cycling and swimming are great examples of cardio exercise routines that burns unwanted fat.

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Doing exercises the significant muscular tissues in the body can aid melt away unwanted fat. Muscular tissues this kind of as the quadriceps on the front of the thighs and the chest pectoral muscles melt away a whole lot of power when exercised. as a result, incorporating a chest work out like as bench press will not only burn off a good deal of calories but will have the added benefit of toning and firming the chest muscle tissues. The chest muscle tissues will also grow which when combined with the excess fat reduction will ultimately lead to a muscular ripped chest.

The other are to appear at is the sorts of food you consume. Some foods these kinds of as soya include a ton of estrogen.Therefor, it is vital to stay away from this kind of meals in purchase to decrease your estrogen ranges. It is also vital to reduce back again on high calorific foods and consume these kinds of as high unwanted fat food items and alcohol.

If you make typical small adjustments to your life-style you will be surprised at how swiftly you will se outcomes. If you consider this assistance then start out producing variations at this time to see effects.

Do you want to have a huge chest muscle tissue but do not know the correct higher chest workout to complete? Getting a significant upper chest can only be reached by carrying out the right exercise. So maintain on reading to know the unique varieties of higher chest exercise routines and how to execute them adequately.

Chest workout is regarded as as the darling of a lot of bodybuilders since the chest is a single of the physique areas that we want to acquire initially. The dilemma is that it has been improperly done as emphasis is usually on the lessen chest muscle groups. You will need to perform the suitable higher chest work out to achieve the stable, very well-formed upper human body that you want.

Right here are some of the chest workout routines that you can do:

1.

I adore to operate out and workout. I am a fitness coach and trainer. E mail me if you have questions Deciding on Leg Physical exercises Machines

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Fast And Effective Chest Toning Exercises

September 14, 2011   chrisandian   No comments

Fast And Effective Chest Toning Exercises

 

Are you looking for fast and effective chest toning exercises?  Well with summer around the corner, my guess is yes.  I am a busy stay at home mom with 3 young sons.  I am also an AFFA certified personal trainer.  I have seen or heard pretty much every exercise for chest toning under the sun.  I recently discoved what I feel is the fastest (can we say 7 minutes a day) and most effective program for chest toning and full body toning for that matter.

I used to spend countless hours in the gym doing chest toning exercises to get rid of what I call ‘bra fat’.  You ladies know what I am talking about.  My husband on the other hand is more concerned with his ‘moobies’ (man boobs).  Either way, we both worked on chest toning exercise in the form of countless reps and sets of bench press, flies, pushups, you name it.  While these moves for chest toning are effective, they were just too time consuming.  I figured there had to be a better and faster way.

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What I found that solved my problem was 7 minute muscle.  I did not invent or create this procuct, I merely found it online in desperation to solve my time consuming gym problem.
7 minute muscle is a step by step plan that teaches you chest toning, as well as full body toning in 7 minutes a day.  I absolutely love this because I can now dedicate more of my exercise time to cardio if I choose.  I no longer have an excuse not to get my chest toning work done. Learn more:  www.squidoo.com/howtogetlegstoned

Please take the time to at least check out 7 minute muscle.  It is well worth it to take a quick look. There is nothing to lose and only wasted gym time to gain! 

7 minute is actually downloadable, so you can start chest toning today.  It will give you instructions on the fastest and most effective chest toning moves!  Check it out now!

www.squidoo.com/howtogetlegstoned

 

 

 

 

My name is Lindsay.  Thanks so much for taking the time to read about my favorite chest toning plan.  Check it out here!  www.squidoo.com/howtogetlegstoned.

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Most Effective Six Pack Abs Workouts-Fitness and Health

September 08, 2011   chrisandian   No comments

Most Effective Six Pack Abs Workouts-Fitness and Health

Article by Zohaib









There are a lot of hype and the confusion that exists about six sit-ups – the number of complaints about the “best team” and “the most effective supplement” to get the elusive six pack abs. There is considerable confusion about what is best six Pack Abs workout.Little clarity provided by a study of the American Council for Physical (ACE), which tells you about what is the most effective exercises six pack abs training and exercises that we can think of better to get a flat stomach, but not really.Studies have shown that the most effective way to get a flat ABS base is to strengthen the body, which has the added advantage of improving the posture, the resolution of back pain and improve overall health.Here are some of the most effective abdominal exercises six:1. Exercise bike that is done in the supine position – the fingers behind your head and shoulders off the floor, the bike / cycling leg movements involving the knees back into the stomach. This is recommended as the most effective exercises six pack abs.2. Increased stool leg captain is on the list for the study as the second most effective six Pack Abs workout. This requires that you hold the handle to stabilize, and in a chair with his back to the platform – open your legs slowly and deliberately, into the abdominal cavity, without arching your back and legs dangling.3. Exercise ball is a very useful tool to strengthen the center of the body, and one of the most effective abdominal exercises for six. The ball of the back, you assume crisis position AB (hands folded on his chest or his head), then use your abs to lift the ball on his chest twist.4. The vertical leg of the crisis is seen as a more efficient six pack abs abdominal training traditional compression or AB. The vertical leg of the crisis it is necessary that on the floor, legs up, ankles crossed, and reduction should be carried out using AB abdominal muscles to bring up the shoulders and off the floor.5. As the crisis vertical foot long arms reduction, but in the opposite direction – on the floor and keep legs bent at the knees on the floor, extend arms behind you on either side of the head. Create a move to hire a crisis and press AB to bring the shoulders off the floor.6. Crisis, otherwise it will be more effective Six Pack Abs workout that traditional crisis. This means that on the ground to make a move that brings the hip and the ground, rather than the shoulders, working the lower abs.



About the Author

There are a lot of hype and the confusion that exists about six sit-ups – the number of complaints about the “best team” and “the most effective supplement” to get the elusive six pack abs.










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The Single Most Effective Ab Exercise

September 05, 2011   chrisandian   No comments

The Single Most Effective Ab Exercise

Article by Duncan Idaho









Surveys rank flat, hard abs as the most attractive body part on males and females, so it’s no wonder that people are constantly struggling to achieve six-pack abs. However, most of them are going about it the hard, long way. I am about to tell you how to perform the single most effective ab exercise, used by Olympic gymnasts, so read on if you would like to harden, flatten, and build your abs.

Enter the hanging leg raise. Consider this exercise the golden standard for all abdominal exercises, just as the pullup is for your back. It works like this: as you hang from a bar, you curl your hips and knees up to your chest. It may sound really hard, and it is at first

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Chest Development Technique: Pre Exhaust by Tuan Tran

August 17, 2011   chrisandian   25 Comments

myhitechtrainer.com Chest Development I am going to discuss what I feel is the most effective and growth promoting workout for the chest. The majority of bodybuilders and weight training enthusiasts feel that a chest workout is not considered “complete” without utilizing free-weight barbell press as their primary and core exercise. Many of these individuals also believe that strength is relative to size and are more intrigued by training their egos with heavy poundage they cannot handle instead of utilizing proper form and weight selection and actually stimulating the fibers of the chest to promote growth during recovery time. Speaking of recovery time, it also amazes me how these selective individuals seem to have the ability to train chest two to three times per week. It makes me wonder what they consider an effective workout. Is it a workout that doesn’t promote growth to the chest but makes poundage go up by small increments on a monthly or yearly basis? If this is so, you shouldn’t be reading this article. This article if for those who want real chest growth, don’t have an ego, and don’t get pissed off when they have to sacrifice their “brute poundage” for a more efficient workout. Stimulating The Chest The chest workout that I will present is the current chest workout that I have found to be most effective at stimulating the chest. This workout incorporates techniques that many people don’t believe in or follow due to observation. I feel that the main reason in …
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best chest exercises

August 16, 2011   chrisandian   No comments

default best chest exercises

best chest exercises Best Training Program For Great Looking sixpack Abs, See link in video and Get the best complete guide for Abs training + Diet and more. best equipment for abs exercises 6 pack transformation most effective ab exercises planks floor exercises for abs and waist abs…
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Chest exercises – The Push Up

August 16, 2011   chrisandian   7 Comments

The push up is one of the most effective chest exercises and does not require any equipment. Learn this exercise and download free, full colour exercise routines, diet plans and ebooks at www.best-weight-loss-programs.net www.toningforwomen.com and www.phonefitnesstrainer.com
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Simplest and most effective chest workout w/oa gym!!!

August 11, 2011   chrisandian   No comments

default Simplest and most effective chest workout w/oa gym!!!

Here are different exercises that you can do for incredible chest definition. Enjoy
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2 Chest Exercise Principles to Build Muscle Fast

August 11, 2011   chrisandian   No comments

2 Chest Exercise Principles to Build Muscle Fast

Effective chest workout must contain two types of exercises in order to allow fast muscle growth. This is the press and the flys types of sets. Lets get some info on both types.

Pressing works as you push the weight away of your chest in straight forward movement. This involves a lot of muscles and joints using your arm and shoulders. It is called Compound movement exercise and it is ideal for muscle building.

You can effectively control the most active part you want to work out with those simple ways:

Controlling the grip allows you to focus of the outer and inner parts of your chest muscles. Keep in mind that the narrow your grip is the harder is going to be, and also the difficult the balance will be. This will work on your inner part of the chest. Wider grip allows working on the outer area of your chest. Keep also in mind too wide grip may result in injury in the shoulder. Be careful when setting your grip ratio. You can focus on upper and lower part of the chest by moving the weights a bit up or down compare to your chest. Use this with caution since it will become more difficult to control the weight this way.

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Flys – in this one the arms extends widely and are brought together in front of your chest.

Warning tip – never keep your hands locked straight, always have some angle between your forearm and biceps. This will ensure 1) safety of your joint and shoulder and 2) more effective set. This exercise includes a more muscle stretching compared to the other Press type and also is a little bit more isolated compared to the previous one. This is also excellent shaping exercise. Due the principle of work, flys are performed best with dumbbells. It can also be performed with cable. You can control how much your arms extend wide to increase the tension and effect. Also as the press you can control the position of the angle so you can focus on different parts of your chest (upper, middle, lower). Keep caution as always since you will stress other muscles this way. Warning tip – always extend the arms slowly! Otherwise you can create momentum that can be difficult to stop and injure your shoulders.

Those two exercise types are essential for any muscle building workout. You must always include them in some form when doing your chest routine.

If you are training alone my advise is to use dumbbells so if the weigth gets too heavy in the last reps you can simply drop them. Otherwise you may find yourself in bad situation. You may even injure yourself.

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Incline Purvis Press – Advanced Chest Exercise – Best Pecs

August 11, 2011   chrisandian   No comments

askthetrainer.com Incline Purvis press is a little known but extremely effective exercise for the chest. It is little used because it requires a lot of equipment and/or space in a crowded gym. It may be the most effective, challenging exercise for building the pecs. You need a free motion or low cable crossover set up. 2 wrist straps which carabiners to attach to the cables, an adjustable incline bench and 2 dumbbells. Set the incline bench at a low or high incline. Set the weight of the cable stack to a light weight at first, usually around 20 pounds. Attach the wrist or ankle straps to each wrist/forearm and grab the heavy dumbbells and bring them up to your chest at the ready position. Retract (squeeze back together) your shoulders and take a deep breath. Press the weight up bringing the dumbbells to the center thus utilizing the cable resistance. The Purvis Press will give you a tremendous chest contraction and is very challenging. Make sure you have a spotter the first time your perform these. You can increase the resistance by increasing the dumbbells or increasing the weight on the cable stack. Make sure the weight on the cable stack is light enough where you can press the dumbbells to the center until they touch and hold them there for a second squeezing your chest. AskTheTrainer.com Personal Trainer Mike Behnken, MS, CSCS http

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Isometric Chest Exercises – Revealed – Quick Way To Develop Your Chest Muscles With A Simple Isometric Chest Exercise

August 11, 2011   chrisandian   No comments

Isometric Chest Exercises – Revealed – Quick Way To Develop Your Chest Muscles With A Simple Isometric Chest Exercise

If you’re looking to build a muscular — defined chest then you might want to consider isometric chest exercises instead of the normal push-ups  and bench presses.

To get the best results from your Isometric Pec  training you should consider using an isometric exercise device, resistance bands, or free weights. In this article I will show you a simple freehand isometric exercise.

However, if you can afford to spend a few dollars… in the long run an  Isometric Exerciser will allow you to become stronger than just using your body weight

As with any exercise program it is best to check with your doctor before you begin. As mentioned earlier the most effective exercises to build your chest are isometric chest exercises. They are easy to perform and take only seconds.

Doing Isometric Exercises not only will yield you phenomenal results but are also fun.

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Here is an example of an Isometric Pectoral Exercise

1. In a standing position place your feet your feet at approximately hip distance ellipse with your toes pointing forward.

2. Bend  your knees slightly.

 3. Bring both hands to the center of your chest at approximately where your sternum is

4. Place your right fist into the palm of your left hand. The left hand fingers will then go over the knuckles over the right hand.

5. Keep your elbows outwards and away from your chest 6. Begin to push inwards slowly using the same amount of resistance from either hand. Squeeze intense your chest muscles as hard as possible as you’re doing this exercise.

 7. Do not hold your breath… in fact read him before you do the exercise and breathe out as you are applying the resistance (breathe out as you are actually doing the exercise.)

8. Continue to push inwards and hold for a count of 10 or 10 seconds.

9. Release the tension and relax. Wait for approximately 30 seconds to one minute then repeat the exercise.

This exercise is just as effective as doing push ups. Try it for the next 30 days and you will see remarkable results. Before you begin using this isometric exercise perform a test. Get down around and see how many push-ups you can do.

Record this number somewhere then begin doing your isometric workout each day five days per week utilizing a 7 to 10 second hold. At the end of 30 days go back and see how many push-ups you can do you will find that you will be able to do many more than you did the first time around.

Would you like to add 15 to 20 pounds of hard muscle to your body with your Isometric Workout?

Would you also like to have sharp, defined six pack abs? Then please visit my site and get all the details here >>> Isometrics and the best part is it’s FREE! At my site, you will also find additional articles and details about isometric training, isometric exercise equipment reviews, static contraction training and other workout routines.

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Chest Exercises For Men

August 11, 2011   chrisandian   No comments

Chest Exercises For Men

Of all of the different muscles that are worked out at the gym regularly, the chest is probably the one that most men spend the majority of time working on. The unfortunate thing is, many of them are working it in such a way that they see some results but not the amount of results that they could see if they worked properly.

Many guys waste tons of time in the gym lifting in ways that are not the most effective for getting a good looking chest. If you want a chest that is strong and, more importantly, looks strong you have to switch up your workout. Stop doing the bench press with the bar every time you workout your chest. If you have man boobs or if you have no chest at all you can benefit from these exercises.

So, what chest exercises for men are there? Well, if you are one of the people who had never been to the gym before, one exercise you must know of is chest push ups. Besides adding strength to your chest, this exercise will stimulate a small muscle called serratus anterior, which is the part responsible for the movement of your shoulder blades.

Chest Exercises For Men can be done with very basic equipment, for example could it be a set of barbells and a bench. While lying down on the bench lower the barbells to within 3 inches of your chest, just a tad below the Adam’s apple, and then lift it up and place it on the rack. As you are getting stronger you can gradually increase the weight

Dips are an awesome, but often neglected, exercise. You don’t need fancy equipment to perform dips (you can improvise with a couple of chairs), but, like the overhead press, you aren’t directly targeting your chest, so your gains will be minimized if you only do this movement.

To do a pseudo planche pushup, get in a regular pushup position with your elbows locked at the top of the movement. Now, lean your body forwards so you hands are now closer to being beneath your hips, as opposed to beneath your shoulders. Your elbows should still be locked in this position.

Dumbbell Flyes: Make sure you don’t lock your elbows when you do these. Really concentrate on flexing the chest to the top of movement for maximum effect. Concentrate on doing the movement slowly at first then work on adding heavy weights slowly.

Begin to place a small books under one arm and perform push-ups. Then place books under other hand and exercise other side. Develop your push-ups to the level where you can make a push up with one hand on at least nine inch high support.

The weight of the bar can be adjusted by adding or removing plates from the bar. It is always a good idea to have someone spotting when using a bench press because the weight can cause injury if the user is unable to lift it from his chest.

Although these chest exercises are great, you want to make sure you’re switching it up and increasing your intensity regularly. If you don’t progress, you won’t make gains. It’s as simple as that.

Keep a high protein diet with at least 1 to 1.5 times your body weight in grams of protein. If you are looking to build muscle you should think about keeping a calorie surplus.

There are various exercises that you can do to improve the muscles in your chest. You just need to make sure that you will choose the one which will be appropriate for you. Always remember that each exercise has its own specialty. Learn to do exercises that can help you improve the body part that you want to look good.

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Chest Building Routines And The Best Chest Exercises To Increase Bulk

August 10, 2011   chrisandian   No comments

Chest Building Routines And The Best Chest Exercises To Increase Bulk

Article by Paul James









A large thick chest is generally one of the primary goals of any weight trainer or bodybuilder.

To understand how to build a massive chest you must first understand what muscles comprise the chest and how to target them specifically.

In building a strong, powerful chest we target a number of muscles: the Pectoralis Major and Minor, and to a lesser degree the Serratus Anterior, the Intercostals and the Front Deltoids.

The primary and most visible muscle of the chest is the Pectoralis Major. It is a thick muscle in a triangular fan shape across the entire chest area. It is connected to the skeleton at three different points, the sternum, the clavicle (collar bone) and the shoulder (armpit).

The Pectoralis Major is divided into two sections, the Clavicular section which is the upper portion of the muscle connected to the Clavicle, and the Sternal which is the lower section of the muscle connected to the Sternum. Whilst they are connected in two different areas, they are still the SAME muscle.

There is a common misconception that the upper pec (Clavicular section) is the Pectoralis Major and the lower pec (Sternal section) is the Pectoralis Minor. This is not the case.

The Pectoralis Minor is a smaller triangular shaped muscle actually situated underneath the Pectoralis Major and is not generally visible. However this muscle is trained in conjunction with the Pectoralis Major and when it grows it can help to push the Pectoralis Major out to give the appearance of a bigger chest.

The Serratus Anterior (small muscles situated along the chest wall and around the ribs), Intercostals (smaller muscles positioned between each rib) and the Front Deltoids (shoulder muscles) are all muscles that whilst not part of the chest itself, each perform a stabilising function during chest exercises and when developed properly help give definition to the chest.

By hitting the muscles from different angles using different exercises you will achieve maximum growth of all muscle fibres in the shortest time possible.

The best chest exercises to increase bulk, strength and mass are Compound exercises. Those used primarily for shaping and toning are Isolation exercises.

Compound exercises involve the use of more than one muscle group through different joints in order to perform the exercise movement. Isolation exercises effectively isolate the working muscle and only involve movement though one joint.

Compound chest exercises to increase bulk include the bench press (and variations of), pushups, and dips. While Isolation exercises include flyes, pec dec, cable crossover and dumbbell pullover.

There are other exercises out there but these are just some of the most common.

Here is one of my original chest building routines designed to attack the Pec muscle from 3 different angles. It also provides toning and effectively works the other supporting muscles mentioned above. All exercises should be performed using medium-heavy weights and the target number of reps for each set are listed in brackets:

Incline Bench Press 3 Sets (12, 10, 8)

Dumbbell Bench Press 3 Sets (12, 10, 8)

Lateral Flye 2 Sets (12, 10)

Decline Bench Press 2 Sets (12, 10)

As a note, the best chest exercises to increase bulk are compound exercises performed with Dumbbells. This is because they allow each side of the body to work independently through the full range of movement. However limits on the dumbbell weight range at your gym or home or old injury may mean you are unable to use dumbbells all the time. That is when a barbell should be used.

This chest routine will provide you with a solid base on which to develop a thick powerful chest. I would recommend you use a workout log to record your progress so you know what you have to beat each time you set foot in the gym. Then when you exceed the target reps by one, i.e. you perform 13, 11, 9 it is time to increase the weights.

And always remember that REST is the most important factor in muscle growth! For more information visit http://www.simplemuscle.com.



About the Author

Paul James is the author of 4 eBooks including the latest: Simple Muscle: Insider Secrets To Fast Muscle Gains (available at http://www.simplemuscle.com) and has been weight training and body building for over 10 years. He is a respected source when it comes to drug free muscle development. Visit the About Me link at http://www.simplemuscle.com to find out more.










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7 Chest Exercises to Firm Up the Pecks

August 10, 2011   chrisandian   No comments

7 Chest Exercises to Firm Up the Pecks

The only way to make small chest look bigger is to perform “Chest exercises” on regular basis. Before going any further it is very important for you to learn the basic principals and fundamentals of burning fat and gaining muscle. Building chest has always been termed difficult. The reason chest appears to grow slow is due to its size. Chest is a major muscle with lots of fibers. Get started and develop toned, rock hard pecks with some of the most effective “Chest exercises” given below. This is a totally natural program that is hitting the bodybuilding world by storm, so prepare for amazing muscle growth guaranteed and in super quick time.

Basically, in order to have a total chest development you need to do 2 kinds of movements- Press and Fly’s.

(1) Incline Bench Dumbbell or Barbell Press For Upper Chest:

Lie on an incline bench, the angle of which should be around 30 degrees and no greater or else the workload is shifted to the shoulders and off the chest. Select a pair of moderately heavy dumbbells. Grab each dumbbell using a regular grip instead of a grip where your palms face inward. Position yourself and have your spotter hand you two dumbbells, one for each hand. Press the dumbbells upward in an explosive fashion. Conversely, return to the start position in a slow and controlled fashion. Repeat the movements by increasing weights, for as long as you can until failure.

(2) Flat Bench Dumbbell or Barbell Press for Middle Chest:

Lie flat on the bench. For balance and power keep your head, shoulders in contact with the bench at all times and your feet spread out flat on the floor. Have your spotter hand you each dumbbell and without bouncing, smoothly reverse direction and forcefully press to full arm extension directly above your chest and vice versa. Repeat until failure.

(3) ” Chest exercises”- Dips For Middle Chest:

Find a set of dip bars and position yourself on them with your knees bend and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.

(4) Wide Grip Decline Barbell Bench Press for Lower Chest:

Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is as wide apart as possible. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position in an explosive fashion. Repeat until failure. Because of the angle of this “chest exercise” touching the bar to your chest is fine.

(5) Smith Machine Incline bench Press for Upper Chest:

This ‘Chest exercise” is very similar to the regular barbell incline bench press. The only difference is that a smith machine acts as a spotter to you. Place a free standing incline bench under a smith machine. Lie flat on your back and grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell and slowly lower it to about 3 inches above your clavicle and then press the bar back to the start position. Do not touch the bar to your upper chest.

(6) Flat Bench Cable Flyers for Middle Chest

Place a free standing flat bench in between a cable pulley machine that has pulleys on two sides. Position yourself on the flat bench, flat on your back. Using a low pulley on each side, have your spotter hand you the one-hand attachment for each hand. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the pulleys, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecks together for a one-count.

(7) Free Motion Cable Crossovers For Middle Chest:

Using the free motion machine, securely hold both handles and positions you in a balanced stance. While keeping a slight bend in your elbows, slowly bring the cables out in front of you while keeping the tension entirely on your chest muscles. Squeeze your chest at the peak position and let the weight back up slowly to the starting position.

The secret to a more sculpted physique is to combine chest building weight moves with fat burning cardio. The suggested “Chest exercises” will firm up flabby muscles, while cardio exercise burns fat from all over the body, including your chest and torso. Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Perform these suggested “Chest exercises” 2-3 times a week, with a rest day in between.

Tony Leong is giving away his Tony Leong Weight Loss System when you join his info packed Fast Fat Loss E-Mag for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.

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