Chest Building Routines and the Best Chest Exercises To Increase Bulk A large thick chest is generally one of the primary goals...

Chest Building Routines

Chest Building Routines and the Best Chest Exercises To Increase Bulk

Chest Building Routines

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 covering the side of the chest wall and around the ribs), Intercostals (Smaller muscles positioned between the ribs) 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!


Best Workout Routines You Can Start Today To Get Thé Hourglass Figure You Have Always Wanted So you've been searching long a...

Best Workout Routines

Best Workout Routines You Can Start Today To Get Thé Hourglass Figure You Have Always Wanted

Workout Routines

So you've been searching long and hard the for best workout routines to achieve that hourglass figure you've always wanted? This is going to be the last stop you will make in getting the information that is going to give you all the answers.

Whether you are trying to shape up for your wedding, prom, or just trying to look attractive for your significant other, this article will give you the keys to success.

Slim Waist Training

The first stop in attaining an hour glass figure is focus on slimming your waist, which involves getting rid of excess abdominal fat around the stomach and oblique areas (i.e. love handles). One of the best exercise routines to start out is walking, especially uphill.

Walking is actually a compound exercise that targets your legs, glutes, and core areas. Take the time to walk for at least 30 minutes around the neighborhood or at your local gym 3-5 times per week to begin the waist trimming process.

Add a Twist

The more you can work your core muscles when going after that perfect body, the better. Adding a little twist to your workouts will also help you trim off the unwanted fat around the belly area.

The best part about twisting is you don't have to leave home to perform these type of exercises. Performing routines like TaeBo or just using small weights to do cross body punches will help you tone up and look slim fast.


Lunges are another exercise you can perform at home that will help you to look more fuller in your lower body area. This is the second phase of hour glass body shaping.

Now that your upper body is getting a lot of action, it time to focus on toning and slimming your legs, hamstrings, and gluteus maximus. Lunges are great for this because you hit all points in one total movement while keeping your core muscles tight against gravity.

Kettle Bell

This particular workout is probably the best full body workout routine you can perform that will give you that hourglass figure you have always wanted.

With a kettle bell routine, you are constantly working against gravity to sculpt your entire upper body and core muscles at the same time. As you perform this exercise, it is important that you have the proper technique down for the best results. Then once you get into a routine, getting the results will be so much easier.


The Ultimate Muscle Building Meal Plan With this article, I just wanted to share with you one of my special muscle building meal p...

Muscle Building Meal Plan

The Ultimate Muscle Building Meal Plan

With this article, I just wanted to share with you one of my special muscle building meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!

Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the special muscle building meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce
shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced (preferably organic, cage free)
3 Tbsp chopped pecans
1/4 cup dried cranberries

top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this muscle building meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.


Best Home Workout Routines Today there are many home workout routines that you can perform in the comforts of your home. You no ...

Home Workout Routines

Best Home Workout Routines

Home Workout Routine

Today there are many home workout routines that you can perform in the comforts of your home. You no longer need to go to work out gyms and fitness centers just to keep yourself fit and maintaining a great figure.

With these easy steps, you can plan out your home workout routine. The first task is to set a goal on what you want to achieve. You must also create a workout schedule and must always follow it. The schedule must also include your rest days. It is ideal to work out only 2 or 3 muscle groups each day. To make your exercise routine much more enjoyable, you can play any music that you like. If you have any fitness equipment such as weights, you can use them during your exercise routine. The room where you are performing your exercise routine should be properly ventilated and if possible, there should be a mirror to check your performance.

Once you have finished all the necessary planning, you can now move on the exercise proper. Even in your own home, you have a wide variety of exercises to choose from. If you do not have adequate equipment, you can modify the exercises or make use of available alternatives such as a bench, stairs, wall or other objects. For most home workout routines, the commonly used item is the dumbbell; you should have this while performing other exercises. Choosing the best type of exercise routine will depend on what suits you. There are exercises that will make use of several muscle groups, or exercises intended to burn calories.

Commonly used exercises in home workouts include squats, abdominal crunches, lunges, pushups and stretching. For strength training, squats is used since it targets several muscle groups such as the hamstrings, quadriceps, and gluteal muscles altogether. You need to perform it properly to be effective. The proper way of performing squats is to maintain the feet shoulder width apart the keep the back always straight, then bend the knees and lower your rear. Keeping the knee over the ankle is important during performing squats. Lunges are also used since it also uses several muscle groups such as the quadriceps, gluteals and hamstrings. It also aids in improving you balance. The proper way to execute lunges is to make a big step forward first, while maintaining your spine in a neutral position. The next step is to bend the front knee approximately 90 degrees, making sure that you maintain weight on the back toes and then drop the knee of the back leg towards the floor. Another commonly used exercise is the push-ups. This focuses on the chest, triceps, shoulders and also truck muscles altogether.

There are many other exercises you can choose from. You can choose from the different types offered in many online sites or on fitness books. Exercising in your own home is very convenient. With your very own home workout routine, you will definitely keep yourself healthy and fit at the same time.


The Best Exercises For Lower Abs Is there a best exercise for lower abs?  A lot of people may say that you can't specific...

Exercises For Lower Abs

The Best Exercises For Lower Abs

Exercises For Lower Abs

Is there a best exercise for lower abs? 

A lot of people may say that you can't specifically exercise your lower abs, upper abs or in fact target any individual portion of a single muscle group. They're technically right - you can't isolate specific bits of your muscles, including upper and lower abs exercises. BUT.. that doesn't mean you shouldn't train your muscles from different angles. We do know that joint mechanics and angles of exertion will stimulate different levels of fibers within your muscles, so while it's a good idea to train from several angles, don't expect to be able to correct or shape your muscles as they grow.

So, on to the best exercise for lower abs. Your lower abs are mostly used as a stabiliser for your core and when you perform difficult movements with your legs, while your upper abs are used mostly in relation to your general upper torso, shoulders and back. The obvious route then for exercising your lower abs is to make use of your legs to perform the workout.

One of the best exercises for lower abs: vertical leg crunches

Lie on your back with your hands resting underneath your lower back for support. Cross your ankles over and keeping your legs as straight as you can, lift your feet up 20-24" into the air. Hold for 1-2 seconds, then lower them so they're just off the floor, but don't let them rest. Lift again, and lower. Repeat the raising and lowering 10-12 times slowly, then rest for 90-120 seconds before doing another set.

Be careful not to strain your back while doing this lower abs exercise. Rest your head on the floor so your upper abs are left out of the equation as much as possible, and don't arch your back. Your hands under your lower back are there partially for support, and partially to remind your not to flex your back too much.

Another of the best exercises for lower abs: the Captain's chair

This lower abs exercise requires some equipment, but you can probably find it in your local gym, and if you don't have access to the gym you may be able to construct something simple at home. The apparatus you need is basically a chair with the seat removed and with two upright handles like joysticks on the arms, so that when you have your forearms on the arm rests you can hold onto the handles. The chair is fixed to the wall a few feet off the ground, and the exercise is as follows.

Stand in front of the chair between the arm rests, and grip onto the handles. The chair should be at an appropriate height so you can reach these comfortably. Contract your lower abs and lift your knees to your chest, placing your weight on your forearms on the arm rests. Pull your knees as high as you can, hold for 1-2 seconds and gently lower them again, but not all the way to the ground. Repeat this motion 10-12 times, and take a rest of 90-120 seconds between sets.

These are two of the best exercises for lower abs, and will give you plenty of strength and definition both in your general core muscles and in your lower abs.


Bowflex exercises - Which Bowflex exercises Produce greatest results? If you're purchasing a Bowflex, your probably wondering...

Bowflex Exercises

Bowflex exercises - Which Bowflex exercises Produce greatest results?

Bowflex Exercises
If you're purchasing a Bowflex, your probably wondering which often Bowflex exercises you should do? This Bowflex Revolution offers 100 various exercises, so how do you know the ones are the most beneficial? Below we go through the 2 types of routines you can do on the Bowflex, and on precisely how each will probably affect your system.

Bowflex exercises - Remote location Movements Seclusion movements are generally single-joint movements that work individual muscular tissues or muscle tissue at a time. Cases would be the chest fly, leg extension, and also shoulder bring up. Isolation motions are not as effective as compound workout routines because they employ less of one's body. In contrast, if you did any bench press to be able to exercise your current chest well worth the price only be performing exercises your pectoral muscle tissue, but your neck and tricep as well Remoteness exercises can be be extremely effective at by using and concentrating on individual muscle groups. However, for overall fitness, weight loss, or muscle firming, you should such as a majority of element exercises for your Bowflex workout.

Bowflex exercises : Compound Activities Compound physical exercises build functional fitness; which refers to physical exercise that simulates real-life activities and also uses a wide range of movements by having a wide range of movement. Compound exercises are multi-joint movements that work several muscle tissues or muscle groups at one time. A good example of a compound being active is the lift exercise, which in turn targets various large muscle groups in the reduced body in addition to core, such as the quadriceps, hamstrings, calf muscles, glutes, the fewer back.

A number of the benefits of element movements are listed below ...
* Permits you to use more resistance when compared with isolation routines.
* Boosts overall body appearance.
* Increases "core" durability. Compound activities work well for many muscle groups, however for calves, biceps, triceps, as well as Abs, solitude movements are a good choice.

The principle of compound and remoteness exercises is not difficult, but yet it is usually profound. Through choosing to perform a majority of ones Bowflex exercises as substance movements it is possible to enhance the all round effectiveness of the workouts when using the less time.

Bowflex exercises & Routines For Bowflex Equipment

One of the most popular equipment methods on the market today could be the Bowflex fitness equipment which have a variety of merchandise available to satisfy anyone's requires. Bowflex offers comprehensive gym systems or simple products like the most popular SelectTrack dumbells. Because of their solid trustworthiness of quality home exercise equipment, and their confirmed result plan, Bowflex has been a top choice for many US and also Canada households instead of getting a membership towards the local fitness center.

Some of the Bowflex exercises you're able to do are beneath:

Rear and Neck Muscle exercise. With the Bowflex home fitness space you can use your angled lat bar that is given to work your shoulders and lats. Using this type of routine you should simply sit back on the smaller seat as well as pull down the lat bar entirely towards your chest so that you will feel the exercise in your again and lats.

A couple of. Another regimen that you can do while using Bowflex home gym is the pulley train station. With this lift station it is possible to work your current glutes, hamstrings, and quads. By sitting on the tiny seat yet again, you would use the lower limb attachment as well as push your current legs available so that you can notice the workout inside your hamstrings.

A workout you can do with no home gym if you possess the Bowflex SelectTrack dumbbells is a lot more flexible if you are looking to build muscle mass. A popular the first is to work the biceps using the curl format. You can either try this standing up or even sitting on a good incline bench. If you do not possess a bench purely stand up simply by bending the particular knees slightly to relieve tension off your own back and curl this dumbbell with each arm simultaneously which you can do about 10-12 reps two or three periods.

To function your upper body, you can either work with a bench as well as lie on the floor. With a bench you'll have a better wait the dumb ells which is suggested over the floor. The easiest chest area exercise is for starters the Bowflex hand weights at your chest and raise these people straight up up so that your biceps and triceps are based and you can not raise them just about any higher. You can also do 10-12 reps of these several times.

They're some of the prime exercises that you can do with your Bowflex process which ensures results to one's body in just About six weeks.


Five Effortless Suggestions about How To Build Muscle Fast Anybody who wishes to attempt the project to attempt any type of a...

How To Build Muscle Fast

Five Effortless Suggestions about How To Build Muscle Fast

How To Build Muscle

Anybody who wishes to attempt the project to attempt any type of alteration and improvement associated with the entire body will end up discovering that doing such is not easily accomplished. Unless you opt to use unnatural methods to achieve this, the ability to transform one's appearance and composition without surgery or drugs is ideal. Therefore, knowing the right type of stuff can assist you to have that guaranteed advantage to gain that washboard and awesome muscles through the healthiest, most efficient technique feasible. So want to find out how to build muscle fast without spending big gobs of cash using artificial means? Then just stay with me and I'll show you how to do just that.

1. Concentrate on Formulating the Suitable Food Plan

Step one in the muscle building task is to try and create a dietary program that will maintain you energy levels for the tough excursion ahead. As your daily dietary requisites escalate, it is wise to take incorporate excellent food options in your meal plan. Moreover, during the course of the muscle building practice, you are inclined to damage those muscles considering they are seldom used to this sort of force and tension. So, the kind of food you partake in is additionally significant as it makes a contribution in providing the necessary sources to build, mend and toughen up your muscles.

Yet another thing to consider also is to gulp a considerable amount of water day after day. Active bodybuilders preferably should take at the very least 10-12 glasses of water in an effort to ensure that your human body very well hydrated. Rigorous exercise could leave most people sweating plenty therefore it is wise to replace the fluids used up. Dehydration is likely to leave yourself feeble consequently making you melt away your center of focus simply that's why it is far better keep away from this disorder

2. Start Your Muscle Building Routine by Utilizing Free Weights

Being a newbie in the whole process, it is wise to incorporate free weights, take for instance your barbells and dumbbells, into the program. Training with free weights, in contrast with gym machines, promotes fluidity of movement instead of restricting it. They have an inclination to exert tension within the muscles hence strengthening its potency, durability as well as increasing its size to maximum proportions. Although be aware that while perhaps it will build muscles rapidly, you are also more prone to injury. Therefore it is wise to position yourself steadily first and take on a good and formidable clutch on them whenever you start lifting free weights.

3. Work with Compound Exercises First

Squats, deadlifts, and pull-ups are forms of exercise routines, which can help a person accomplish that visualized body shape sooner and swifter. All of these drills are grouped as compound exercises by which supports movement and work of assorted muscle groups. Due to the fact it incites many muscle fibers, the muscle build-up whole process is definitely a lot better because it gives you a full body workout in the shortest time possible, Hence, doing compound exercises is a guaranteed strategy to always remember on how to build muscles fast.

4. Get at least 8 hours of Sleep

Providing the necessary time for your body loosen up and unwind is critical because it gives a respite wherein the muscles can grow and recondition themselves. Overworking on the gym will merely strain the muscles, hence damaging them even more. If you ignore your limits, your muscles will be much too weary and that even rising up in the morning will take a lot of effort. Get enough shut-eye! Doing even more than the body is prepared to handle will basically retard the muscle building process.

5. Observe Your Progress

Last but not least, it truly is helpful to create a progress history of your results. Muscle building calls for many different activities for it to progress. Thus, the ability to keep a record of what exactly you have done will help you evaluate if your program is on the way to achieving your goals. It can also aid you so as to decide if it is necessary to customize and develop certain areas so that your muscle building technique will be vastly improved. So, keeping tabs on the alterations and changes that have occurred is yet another fail-safe trick to bear in mind on how to build muscle fast.


Build Muscle Without Weights Using Bodyweight Exercises It is possible to build muscle without weights, although it will take ...

Build Muscle Without Weights

Build Muscle Without Weights Using Bodyweight Exercises

Build Muscle Without Weights

It is possible to build muscle without weights, although it will take longer with bodyweight exercises than using weights.
But using bodyweight exercises still has its advantages. Bodyweight exercises are great for burning fat, increasing muscle tone, increasing muscle strength and endurance.

With bodyweight exercises you do not only build muscle, but you improve your all round levels of fitness as well.
Bodyweight exercises move the body in many different planes. This increased movement of the body helps fire off a large number of muscle fibres. This helps muscles to grow.

So now that we have established that it is possible to build muscle without weights, lets have a look at how to do so.
You may need to adapt the bodyweight exercises so that they can work for building muscle as well as just endurance and strength.

The following 3 tips should help you get the most from bodyweight exercises:

1. Slow Down The Reps

In order to build muscle, you need to place enough stress on the muscles to break them down. Then as your rest and your muscles recover, you muscles will rebuild and become bigger and stronger.

So to maximise the breaking down of the muscles you need to work them hard. A great way to do this is to do ultra slow reps of 10-12 seconds up and 10-12 seconds down.

2. Do Ultra High Reps

Doing ultra high reps, until you can no longer do another rep, is a great is a great way to shock your body into muscle growth.

High reps will improve muscular strength and endurance so if you do go back to training with weights, you will find that you can lift heavier weights for more reps, and thus find it easier to make gains.

3. Muscle Contractions

Before you peform a bodyweight exercise, try pre-exhausting the muscles in advance by contracting them.

Also, as you are doing the exercise, pause for more muscle contraction.
This flexing of the muscles places extra stress on the muscles and makes them work harder, thus encouraging increased strength and muscle growth.


At the end of the day, it is possible to build muscle without weights, but it might take you longer that it would with weight training.

The important thing is to make your bodyweight exercises as hard as possible. It is the stress that is placed on the weights, not the quantity of weight, that will cause muscle growth.


Beginner Cardio Workout Routine - 5 Tips For Cardio Beginner Routine Cardio exercise has a number of benefits. It is not only...

Beginner Cardio Workout Routine

Beginner Cardio Workout Routine - 5 Tips For Cardio Beginner Routine

Beginner Cardio Workout Routines

Cardio exercise has a number of benefits. It is not only one of the best ways to lose weight but also is known to make your heart stronger and keeps diseases related to heart away from you. With cardio exercises you can easily burn your fat and stay fit and healthy.

If you are a beginner and looking for some tips that can help you in starting and maintaining a cardio exercise workout plan, then given below are some tips that can help you. Just follow these tips and make cardio workout session an effective one.

1.Choosing an activity: It is best to choose that activity which you enjoy. If you think of cardio exercises as a burden and not something to enjoy then you will not be able to maintain an exercise plan. Some cardio exercises are walking, running, jumping, swimming stair climbing, rowing and aerobics.

2.Activity Days: As your body is not used to a workout session, it is recommended to start with an exercise session of two or three days a week. Ensure that there is a rest day between each of the workout. Do not over train yourself in the beginning.

3.Warm up: Warm up is very important if you are to successfully complete a workout session. Warm up also ensures that injuries or other problems such as stress are kept away from you. For this you should perform a light cardio of five to ten minutes initially. This will increase your heart rate gradually and prepares your body for a workout session.

4.Gradually increase pace: Initially workout intensity level should be low but as you get used to the routine, gradually increase your intensity level. Consistently perform the routine which will help you in increasing the pace. For this you can add a few minutes to your routine such as swimming a few extra laps or walking for 32 minutes instead of 30 minutes.

5.Stretching and cool down: After a workout session it is very important to cool down by performing a light cardio exercise. This will gradually lower your heart rate. After this you should then perform stretching as stretching will relax your muscles and body and will increase flexibility. With stretching you will ensure that your body is ready for the next cardio workout session. Stretching will also ensure that any injuries or problems such as cramps, stressed muscles and other problems are kept away.


7 Chest Exercises to Firm Up the Pecks The only way to make small chest look bigger is to perform "Chest exercises"...

Chest Exercises

7 Chest Exercises to Firm Up the Pecks

Chest Workouts

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.


3 Exercises to Get Rid of Back Fat - Make Your Back Sexy and Toned! There are a number of exercises to get rid of back fat but ...

Get Rid of Back Fat

3 Exercises to Get Rid of Back Fat - Make Your Back Sexy and Toned!

Exercises to Get Rid of Back Fat

There are a number of exercises to get rid of back fat but before I reveal some of these to you I would like you to know that all the back exercises in the world will do you no good if you don't eat right. Following some exercises to get rid of back fat I will reveal the ultimate system to allow you to eat healthy.

Get Rid of Back Fat

Opposite arm and leg lifts: Lie flat on the floor, forehead touching straight down or to the side. Slowly lift your right arm and left leg, keeping your pelvis and chest on the floor, but stop if you feel pain. Hold for a few seconds, lower, and repeat with your left arm and right leg. Try for five reps on each side to start, then work up to more reps (in three sets) as you get comfortable with the movements.

Rear Delt Fly: Sit on the edge of a chair, holding 2-3 pound weights in your hands. Bend forward from the hips, tuck your chin into your chest and make your back flat. Starting with your hands at your calves, slowly bring them up alongside your body, bending your elbows until your shoulder blades squeeze together. Pause, then slowly lower your arms. Go for about ten reps to start (working up to three sets), and if you're not feeling the burn by then...try heavier weights.

Back Extension: Lie on the floor with your hands at your sides (palms down), drawing in your abdomen to your spine. Slowly raise your head and chest; continue looking down, but keep the top of your head tensed as if it is reaching forward. Now lift your hands, flipping your palms so that your thumbs are pointed out. Reach behind you. Your goal is to work toward four reps, holding for twenty seconds.

The above exercises to get rid of back fat will put you through the first step to losing back fat; physical activity. These exercises will tone your back muscles and shed off those unwanted calories. However, a million back exercises will be useless if you go and eat high fat and sugar foods right after. You need to eat healthy in order to see any results in not only your back but in your entire body.

Eating healthy is very difficult for many people and all the research in the world will do you no good because you won't be able to stand eating nasty tasting foods. Because of this I highly recommend you trying a system known as Strip That Fat. This system teaches you to eat healthy in a way you will enjoy with the great good you are use to. Also Strip That Fat has revealed a way to not only lose weight but also keep that weight off.

I guarantee to you that doing all the exercises to get rid of back fat in the world will do you no good if you don't eat healthy and Strip That Fat will show you how to do this as it has already satisfied thousands of people.


Best Chest Workout Routine With Dumbbells If you want to build awesome pecs you need to do the very best chest exercises that y...

Best Chest Workout Routine

Best Chest Workout Routine With Dumbbells

Chest Workout Routine

If you want to build awesome pecs you need to do the very best chest exercises that you can find. Naturally, in any normal gym you will find many workout machines for chest exercises that you can use as much as you like but what if you just have some dummbells and still want to get those pecs pumping?

Here is my suggestion for the best chest workout routine with just dumbbells:

1. Chest presses - You can do the chest press with a barbell but I actually prefer using dumbbells because you don't need anyone to spot you while using dumbbells. In the worst case scenario, you just push them off to the sides.

You can do chest presses in a variety of ways, on a straight workout bench, on an incline bench to work the upper chest, or on a slightly declined bench to work the lower. You can add to the intensity of the workout by lying on a stability ball while doing the chest press so you also work those stabilizing muscles. And, if you don't have a bench or a ball lying around, you can also lie on the floor, although this will limit your movement a bit.

2. Single handed chest presses - If you really want to pack on the weight, you can do the chest press with one hand. This will usually allow you to use a heavier dumbbell since you're only using one arm. With your free hand, you do want to hold on to something for support, like a door jamb, or the leg of a sturdy table. Then, you just do the chest press with one hand. It is a killer exercise.

3. Chest flies - To work the inner chest, you want to do dumbbell flies. You can do these on a bench in a variety of angles or on a stabilty or bosu ball for added intensity. The various angles target the different areas of the pectoral muscles for a more diverse and complete workout.

4. The one handed chest flies is an advanced version of the two handed one. You will need to support yourself with your free hand to keep yourself balanced. Then you do a regular fly but with just one hand. You will be able to use a heavier weight. Don't forget to work both sides.

5. You can finish the workout by doing push-ups on your dumbbells. This has a double benefit:

You can go lower during your pushups since you're a bit elevated.
If you're using round dumbbells, you need to put quite a bit of effort into stabilizing yourself during your movement.
All in all, it is possible to get an awesome chest workout with dumbbells alone. Use these exercises to build your pecs.


Body Building Meal Plan - Mistakes You Should Avoid There are a lot of mistakes people tend to do when making their body buildi...

Body Building Meal Plan

Body Building Meal Plan - Mistakes You Should Avoid

Body Building Meal Plans

There are a lot of mistakes people tend to do when making their body building meal plans. Most individuals have a lot of misconceptions about the diet necessary when bulking up.

Some people have the wrong notion that a body building meal plan should be composed solely of protein and all other nutrients, namely fat and carbohydrates, should be eliminated. The truth is, when bulking up, you also have to increase your carbohydrate intake to give you the necessary energy to work out.

When you lower the carbohydrate component in your body building meal plan, your body in turn is forced to compensate. The body accomplishes this by lowering your metabolism. When your metabolism is lowered, the extra calories you eat build up as fat instead of getting broken down as energy.

On the other hand, losing all the fat in your body building meal plan can also result in adverse effects. Your organ systems will then be forced to rely on low fat products or fat free food to fill the necessary fat requirements of your body. This can likewise result in a decrease in your body's metabolism, specifically your fat metabolism. Instead of bulking you up, eating little to no fat than what the body needs can even retard your growth.

When making a body building meal plan, it is wrong to believe that taking protein products and body building supplements, can immediately bulk up your body. These supplements only enhance your body building meal plan, filling in some of the lacking nutrients in your body.

In a body building meal plan, the most important thing to remember is that you still have to eat right. Some body building supplements work by burning the fat in your body; however, supplements can only do so much. If you keep your calorie intake high, meaning you still eat more than you should, no amount of supplements can burn the excess calories you eat.

If you take protein products, such as protein bars, shakes or tablets, you may be eating more calories than your body needs. Eating too much of these protein products can also put undue stress on your body, making it harder for you to build up your body.


To get rid of back fat is the wish of many people. We all know how sexy a healthy, firm, toned back looks, and how a fatty back ca...

Exercises to Get Rid of Back Fat

Get Rid of Back Fat

To get rid of back fat is the wish of many people. We all know how sexy a healthy, firm, toned back looks, and how a fatty back can detract from your appearance. When it comes to getting the back of your dreams, you need to do 2 things simultaneously: lose back fat and tone the back muscles. Both of these together will ensure that you have a beautiful back.

Even though spot reducing fat is difficult, doing back strength exercises will tone your muscles and provide you with a firm looking back. These exercises need to be part of your overall process to reduce back fat which includes strength exercises, cardiovascular activity, and a proper diet.

3 Exercises to Get Rid of Back Fat

1. The bent over-row - In this exercise you take a dumbbell, go over to a horizontal bench, place the dumbbell on the floor to one side of the bench, kneel with one leg on the bench and support yourself with your corresponding hand. Your other leg should be straight and on the floor slightly to the rear. Grasp the dumbbell with your free hand from the floor and pull it towards your lower ribs. Return the dumbbell towards the floor until your arms is stretched. Change arms and repeat.

2. Seated row - This is an exercise you can do at the gym. You sit at the rowing machine with your chest against the pad. Grab both levers of the rowing machine and pull them back until you feel that your elbows have passed your torso. Hold and let the level go slowly back to the starting position.

3. Bent over row with a barbell - Stand with your knees slightly bet. Bend over with a straight back and grab a barbell with both hands. Pull the barbell with both hands until it touches your waist. Lower the barbell slowly downwards until both of your arms are extended. Repeat this 10-15 times.

Doing these 3 exercises to get rid of back fat is a great way to tone your back muscles. Make sure to fit them into your regular routine and you will see improvement in your upper body shape in general and back in particular.


What Foods Should I Eat to Gain Weight? Foods to Help Gain Weight What foods should I eat to gain weight? Do you find yourself a...

Foods to Help Gain Weight

What Foods Should I Eat to Gain Weight? Foods to Help Gain Weight

Foods to Help Gain Weight

What foods should I eat to gain weight? Do you find yourself asking this question? Well there is a variety of foods that can help you to gain pounds. Nowadays many people are looking for healthy ways to gain a few pounds. Some people have a hard time to gain weight for a couple of reasons such as high metabolic rate, genetic reasons, environmental reasons, bad eating habits and luck of enough diet. If you have been losing weight for no good reason such as you not actually trying to lose it, Then is time to see a doctor to find out why you are losing weight. Foods to help gain weight can help you if you are underweight or naturally thin to increase body weight by making sure that you eat more often and you consume enough calories that are extra than what your body can burn.

There is something I want you to understand before I list the foods that can help you increase body weight. First of all, It is highly recommended you increase weight in terms of muscle rather than just body fat. Even thin people or average build people can have problems associated with overweight people such as high cholesterol levels, heart diseases/strokes and increased risks of certain types of cancer. So your main focus here is to increase weight in a healthy way by eating healthy and highly nutritious foods more often and working out too. Here are a good examples of foods to help gain weight:

Foods With High Proteins
  • Eggs
  • Egg whites
  • Chicken breasts & turkey breasts
  • Tuna and salmon fish
  • Beef -Choose the lean one
  • Whey protein
  • Soy Protein isolate

Healthy Fats Weight Gain Foods
  • Olive oil
  • Sunflower and safflower oils
  • Avocados from the grocery stores
  • Nuts, the unprocessed kinds
  • Walnuts

Foods That Are High In Carbohydrates
  • All kinds of cereals (mix them with low fat milk instead of water)
  • Rice
  • Beans
  • Green and leafy vegetables like kale and cabbage
  • Bread, Pasta (whole wheat breads are recommended)
  • Oat meal
  • Wheat creams
  • Yams and sweet potatoes
  • Harsh-browns
  • Regular potatoes

You will need to eat the right amounts of foods here. From the list you can see that these foods have high calories. In order to gain most of the weight in muscle form, Do some weight training such as lifting weights that challenge your muscles. Mix your foods to make sure that you are consuming a healthy balanced diet. Eat a variety of all kinds of healthy foods and avoid bad eating habits like consuming too much sugar or fats with high cholesterol.


Shoulder Strengthening Exercises - The Most Effective Ways to Increase Shoulder Strength! Looking to incorporate some great sho...

Shoulder Strengthening Exercises

Shoulder Strengthening Exercises - The Most Effective Ways to Increase Shoulder Strength!

Shoulder Strengthening workouts

Looking to incorporate some great shoulder strengthening exercises into your workout routine? Of course you are! I mean, what guy doesn't want a set of strong, well developed shoulders? Well, there's a few exercises that are great for shoulder development. Here they are...

Shoulder Strengthening Exercises

Overhead Press: The overhead press exercise can be performed with either dumbbells, a barbell or even a smith machine - although I recommend the dumbbell version. What makes the dumbbell version more effective than the others is the fact that there's an increased need for stabilization.

Now, in terms of pure shoulder strength, you'll be able to lift a heavier load while you're seated on an upright bench with some back support. That being said, I actually prefer performing the movement while standing since there's an increase need for core stability and thus, the movement is actually more functional.

If you insist on performing the barbell version, just avoid lowering the bar behind your head. I know that you see a lot of people performing it that way but doing so actually puts your shoulder joint in a vulnerable position and the last thing you want is to sustain an injury - especially an injury that's so preventable.

Chest Presses & Rows: There's really no need to perform isolation exercises for the front and rear deltoids for a couple reasons. The first being the fact that isolation exercises aren't the best choices for overall strengthening since compound (multi-joint) movements are a better option and the second reason is because they're recruited and strengthened indirectly with chest and back exercises.

With any chest press motion, you're recruiting and strengthening the front of the shoulders (anterior deltoid) and with any rowing motion for the upper back, you're recruiting and strengthening the back of the shoulders (posterior deltoid).

Isolation Exercises: There's plenty of isolation exercises that can be done for the shoulders such as front, lateral and bent over dumbbell raises but if your goal is to develop overall strength, then you're best bet - in order to optimize your time and efforts - is to focus on the compound (multi-joint) exercises profiled above.


Triceps, when properly weight-trained, make up two-thirds of your upper arm's overall size. As such, it's better to do a q...

Quick Tricep Workouts

Tricep Workouts

Triceps, when properly weight-trained, make up two-thirds of your upper arm's overall size. As such, it's better to do a quick tricep workout than to skip it when your gym time is tight. If it's absolutely necessary to skip a bodypart when training arms, better you should skip biceps than triceps if you're looking to develop upper arm muscle mass.

Your triceps brachii muscles have 3 heads - the long head, medial head and lateral head. They run down the back of your upper arm, from shoulder to elbow, and are mostly involved in extending your elbow to straighten your arm. The concentric portion of each rep contracts your triceps and fully straightens your arms, while the eccentric portion lowers the weight by allowing the elbow to bend to 90 degrees or more.

While twice the size of your biceps, the triceps are still one of the smaller bodyparts and can recover more quickly that larger muscle groups like legs, back and chest. This means you can work your triceps 2 - 3 times per week on non-consecutive days, but be careful not to use heavier weights than you can manage with proper form to prevent damaging your elbow ligaments or joint.

If you're training time is limited during a workout, use these three exercises to work the triceps, doing 3 or 4 sets of 10 reps each. Don't rush the reps - use a cadence of 1 second up and 3 seconds down with no pause or rest at the top or bottom of each movement.

Lying Triceps Extensions 
Also known as 'skullcrushers', lying triceps extensions start with you lying flat on the bench with your arms straight up above you, perpendicular to your body. The exercise can be done with dumbbells, a straight bar, a cambered (EZ curl) bar or the specialized triceps bar. Start by slowly lowering the weight to your forehead then return it back to the top position at a faster speed. At the end of each set, go immediately into the next exercise with no break.

Narrow-Grip Bench Press 
The second half of this triceps superset is the narrow-grip bench press. If you're using a triceps bar then you'll automatically have a narrow grip already, but if not then be sure your grip is about shoulder width or a touch narrower. Going any narrower than that places too much strain on the wrists at the bottom of the movement, so if you find your wrists getting sore widen your grip slightly. Since you're already lying on the bench in the proper position, lower the weights to your chest while keeping your elbows tucked close to your body, then raise the weight directly up by extending your arms. Do not let your elbows drift out to the sides as this involves the pectoral muscles of the chest more than you want it to - keep the tension on your triceps as the weight moves up and down.

Because you're supersetting this press with the extensions the weight won't be as heavy as you could do otherwise, so you can compensate by either doing a few more reps per set or slowing each rep down, especially on the eccentric (lowering) portion of each rep. At the end of your set rest for about a minute, then go back to the lying extensions to begin your next set. Perform the full cycle 3 - 4 times before moving on to the third exercise.

Overhead Triceps Extensions 
Sit up on your bench with your feet flat on the floor and a neutral or slightly-arched lower back. Using two hands, suspend a dumbbell overhead so that it rests perpendicular to the floor - your thumbs and forefingers should be wrapped around the handle while your palms and other fingers are pressed against the underside of the top bell to support the weight. Keeping your elbows facing forward and tucked close to the sides of your head, bend your elbows and slowly lower the weight as far down as you can behind your head, then return the weight back up to directly overhead. Your upper arms should not move during the exercise but instead stay upright and close to your head.

Other Triceps Exercises 
The three exercises above will give you quick tricep workouts that are effective in building more muscle, but if you need to replace any of them due to injury or other physical issues, replace the necessary exercise with dumbbell kickbacks. Kickbacks have been shown to stimulate all 3 heads during each rep, so it's your best replacement exercise. Other triceps exercises like pushdowns, rope pushdowns, overhead cable extensions and triceps dips are good too, but save them for your workouts where time isn't limited and you can fit one or more of them in with these three.

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Building Muscle - The Best Shoulders Workout Shoulders are a smaller muscle group with 3 heads, so the best shoulders workout h...

Best Shoulders Workout

Building Muscle - The Best Shoulders Workout

Best Shoulders Workouts

Shoulders are a smaller muscle group with 3 heads, so the best shoulders workout has to hit all 3 together and separately. To hit the front deltoids, side delts and rear delts with an eye to building muscle, this workout will include 4 sets each of 5 exercises, done as a superset followed by a triple set. It's important to use proper form and weights light enough to ensure you focus on your shoulders and involve your chest and arm muscles as little as possible.

This workout can be done in your local commercial gym or just as easily in your home gym. Start by setting up your bench so that your back is supported about 10 or 15 degrees short of vertical - you want to be leaning back just slightly. Place the bench just in front of your rack so the bar is easy to lift out when seated.

Start with a light warmup set or two of seated overhead press - use just the bar or load it lightly. Remember the idea is to avoid pre-exhausting the muscles but rather just to fill the area with blood and work the shoulders just enough to warm them up. Be sure to use a full range of motion so they get a mild stretch as well.

Step One: Shoulders Superset

This best shoulders workout starts with a superset of seated overhead presses and upright rows. If your shoulder mobility allows it, do your overhead presses behind your head, but if not then bring the bar down in front. The idea to using behind-the-neck presses is to avoid involving the chest in your lift, but it will still work nicely for your shoulders if you need to bring the bar down in front. Have your training partner or spotter stand just behind you to ensure you don't go too far back at the top of the lift and to help you re-rack the weight if necessary.

When you finish your set, immediately stand up and do a set of upright rows with that same weight. Only raise your arms until your elbows are level with your shoulders to avoid impinging your rotator cuff - your grip should be wide enough that your arms are bent at a 90-degree angle once your upper arms are parallel to your shoulders.

Most weightlifters will find they're stronger on the upright rows than the overhead press, so you'll find you can do a few more reps on those. Start your superset with a lighter weight that allows you to do 12 reps of the press and 15 reps of the rows, then over the 4 sets increase the weight slightly each set, ending with a final set of 8 presses and 12 rows. Be sure to maintain strict form throughout to avoid injury, and use a cadence of 1 second to lift and 3 seconds to lower the weight on both exercises. Limit your rest between sets to 30 to 45 seconds, then after your last set rest for 3 or 4 minutes before moving on to the triple set - remember to hydrate during the break!

Step Two: Shoulders Triple Set

Now that you've recovered from the two big compound shoulder exercises it's time to isolate the 3 heads and hit the rear, side and front delts individually with a shoulders triple set. Grab a pair of dumbbells you can handle easily and start with rear delt flyes. Lean forward about 15 degrees from the waist - if you're not sure how far to lean, look to your side in the mirror and see how far to lean forward to engage your rear delts when lifting your arms to shoulder height. Bend your elbow just slightly and then lock your arms in that position, raising them to the outside to shoulder height and then returning them back down in front of you. Don't worry about lifting the weights to shoulder height - your delts are only involved in moving your upper arms, so just focus on getting your elbows up to that height.

Immediately following your rear delt flyes, stand up almost straight, leaning forward just enough to allow the dumbbells to hang freely in front of your body. Keeping that slight bend in your elbows raise your arms to either side, again until your upper arm is in line with your shoulders. Lower them back down slowly and under control, then repeat until you've finished your reps for this set.

Again without taking a break, start into your front raises. Maintain the slight bend in your elbows and start with your palms facing your thighs, then raise the dumbbells out in front of you to shoulder height and back down again. You can do both arms at once or alternate one then the other based on your own preference. By this point in the triple set your energy will be flagging but don't let your form slip - avoid the temptation to lean back and swing the weights up, keeping to a controlled raise and descent.

Each cycle through the 3 exercises is one set, and after each set take about a 60-second break before starting the next set. Start with light dumbbells you can maintain strict form with for 12 reps of each exercise on the first set then increase the weight slightly each set, doing your 4 sets with 12, 10, 8 and 6 reps. Try to maintain a cadence of 1 second up, 1 second hold at the top, 3-4 seconds lowering the weight and no rest at the bottom of each rep for all 3 exercises.

By the end of the best shoulders workout you'll definitely feel the pump in all 3 heads and know that you've worked them fully. Avoid the tendency to speed up the reps so you can go heavier - remember that your goal is to build muscle so you want to maximize your volume, intensity and time-under-tension. Because the deltoids are relatively small muscles they heal fairly quickly with proper nutrition and rest, so this workout can be repeated two or three times per week on non-consecutive days. At first they may be a little sore the next day but that will fade as time goes on and as you grow your shoulder pumpkins you'll soon agree this is the best shoulders workout for building muscle!

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