Showing posts with label chest exercises. Show all posts
Showing posts with label chest exercises. Show all posts
March 17, 2018

How to Get Ripped Chest Muscles Fast

How to get a ripped chest quickly is one of the most common questions asked in the gym. Why? Because large chest muscles look sexy, they look great when you take your top of down at the pool or beach and girls can see how fit you are by the way those pectoral muscles create a great shape in your shirt.
chest workouts
The chest muscles are basically made up of two main muscles - the small pectoralis minor muscle that lies on top of the chest wall and then the larger pectoralis major muscle which lies on top of this and which gives the chest its shape.

In order to build the chest muscles you need to perform exercises that focus on these muscles and also, surprisingly, exercise the large muscles of the body such as the quadriceps muscle - the large muscle on the front of the thigh, to promote growth hormone production. A popular exercise that stimulates the chest muscles is the bench press. You basically lie on your back, holding a barbell with your hands at shoulder width apart. You then lower the barbell slowly to your chest and then push it back up until your arms are back to the straightened position. It is important to lower the barbell slowly and not drop the weight allowing it to bounce off your chest.
The next important factor if you want to know how get a ripped chest is diet. I don't mean starving yourself to lose fat. Yes, you have to lose that fat layer that covers the chest muscles but you also have to build and maintain the muscle bulk. If you try and starve yourself you will send your body into what is known as a catabolic state which will have the effect of breaking down all that hard gained muscle. So, what you need to do is maintain adequate protein intake but also incorporate cardio routines to your workout to burn calories otherwise you will just bulk up with muscle and fat leaving yourself looking bloated.

How long will it take? That depends on how much work you are willing to put in, whether you are performing the correct workout routines, your diet and more importantly - consistency. In all sporting areas, consistency is the key. Making small gains, regularly over a period of time soon amounts to large gains. In as little as 11 weeks you should be able to get a ripped chest fast.

To know more about how to get ripped visit

March 08, 2018

Good Chest Workout

Good Chest Workout - Give This a Try!

Looking for a good chest workout? Well, look no further because this one is amazing! It's somewhat advanced in the sense that it incorporates a lot of sets so if you find it too difficult, you can just cut back on the training volume if need be.
Good Chest Workout

This particular workout is designed to add lean tissue (muscle) to the chest so if you don't want to do that, you can cut back in the volume (as mentioned above) and work within higher rep ranges. More on that will be discussed below. Without further ado, here's the workout.

Good Chest Workout

Exercise #1 - Barbell Bench Press: The bench press is my absolute favourite exercise and is a staple exercise of any good chest workout. As a matter of fact, as soon as I finish up writing this article, I'm going to go do a chest workout and I'll start it off with the bench press - as I always do. Bench pressing is great for developing the chest, front of the shoulders and the triceps (back of the arm).

There's all sorts of modifications and variations that can be done but for this particular workout you're going to keep things simple and utilize the standard technique. The "standard technique" has your elbows and wrists aligned as your arms are bent. You'll want to lower the barbell down to your nipple area and exhale as you push the bar upwards.

- Perform 3 Sets 
- 8-12 Repetitions For Bulking 
- 12-15 Repetitions For Toning 
- Rest 1-2 Minutes Between Sets (Longer Rest For Heavier Loads)

Exercise #2 - Incline Dumbbell Press: The incline dumbbell press - and incline presses in general - are a great way to target the upper portion of the chest. The same techniques apply with the incline dumbbell press as with the barbell bench press - keep your wrists aligned with your elbows as your arms are bent etc.

You'll likely find the incline presses to be more challenging than the flat and decline presses and you'll have to use lighter weights. This is normal and it's just because you're targeting a completely different muscle within the chest. To be specific, when you're pressing at an incline, you're working the pectoralis minor and with the flat and decline presses, there's more involvement from the pectoralis major.

- Perform 3 Sets 
- 8-12 Repetitions For Bulking 
- 12-15 Repetitions For Toning 
- Rest 1-2 Minutes Between Sets (Longer Rest For Heavier Loads)

Exercise #3 - Dips: Dips are a great exercise to target the lower aspect of the chest and the triceps (back of the arm). Make sure you lean forward a bit and if you feel any discomfort within the shoulders as you're performing the exercise, limit your range of motion (don't go down so far) and if that doesn't help, stop and move on to something else.

- Perform 3 Sets 
- As Many Repetitions As You Can 
- Rest 1-2 Minutes Between Sets
March 03, 2018

Home Chest Exercises

4 Killer Home Chest Exercises

Chest workouts

If you're into working out at home, there are plenty of great bodyweight exercises you can do, and no there's definitely no shortage of chest exercises.

Here are a few simple great chest exercises you can do from home.


Yes the obvious, but don't underestimate the simple, yet effective push up. If you can do a number of pushups, consider using them as a warm up exercise. You could also invest in a weight vest to increase resistance if you want to continue to bulk up... weight vests can an awesome addition to the home workout station.

To work your inner chest more when doing a pushup, keep your hands closer together. Keep your hands further apart to work your outer chest more. To work your upper chest, do them inclined, and declined for your lower chest.

Pseudo Planche Pushups

If you know what a planche pushup is, don't worry, this isn't nearly as difficult, and will actually help you achieve an actual planche pushup. If you don't know what a planche pushup is, check it out on YouTube... it's very cool, and an awesome show of upper body strength.

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.

Be careful here... this can be hard on your tendons, and if you're a beginner it could be very difficult for you. The more you lean forward, the more difficult it would be, so proceed how you can, and always keep good form. Search "planche pushup" on YouTube to see one in action.

If you want to build up your lower chest, dips are definitely the way to go... they'll definitely bring out some definition in the area. To get the most benefit for your lower chest, do these with your hands on parallel bars, i.e. at your sides, your palms facing inwards, and try to keep your body upright (as opposed to using a single bar in front of you, or with your legs supported and your hands behind your back).

Dive Bombers

Dive bombers are an awesome chest and shoulder exercise, as well as incorporating other muscle groups in there to lesser extents. Instead of trying to help you visualize this through text, I'm going to suggest you do a YouTube search for dive bombers to better help you. When you're lowering yourself in the movement really push your chest into the floor (not literally... your chest shouldn't touch the floor... but feel it push in that direction), and you'll be able to feel some awesome tension in your chest and shoulders.

These are simple for the first few reps, but you tire easily when doing them, and will likely be able to do many fewer than you can pushups.

So there you have it, four simple chest exercises you can do at home to really work your chest!

Thanks for reading!
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February 26, 2018

Muscle Building Exercises - Chest Exercises

Know Your Muscle Building Exercises - Chest Exercises

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. 

Chest ExercisesPart of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes 
- this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:
- Hold dumbbells directly overhead. 
- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso. 
- Use the pectorals to pull the weights back up to the starting position. 

2. Incline bench press 
- you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally. 
- Take a shoulder width grip. 
- Lower the bar to the chest with the elbows pointed to the side. 
- Return to the starting position.
February 23, 2018

6 Tips to Build Chest Muscles Fast

I can understand why a lot of people want to build chest muscles fast, because having a massive or wide chest shows that you are healthy, you workout, it looks good in your outfit and also shows that you have power.

build chest muscles fast

We will in this article go through some tips to build chest muscles fast and it is important to notice that all of the tips has as equal importance as the others and should be prioritized equally if you want to build chest muscles fast.

Tips to build chest muscles fast

-Tip #1 to build chest muscles fast:
The first tip to build chest muscles fast is to know what exercises you need to work with. The build chest muscles fast exercises that you should definitely include in your workout should be the bench press, both incline and flat bench. I will also recommend that you switch up between barbell and dumbbells.

There are a lot of different exercises to choose from and I will recommend that you either get your hands on a muscle building program that has all the exercises and a how-to perform those exercises or if you can afford it, hire a professional coach.

-Tip #2 to build chest muscles fast:
This is, in my opinion, the most important tip to build chest muscles fast and it is called nutrition. You need to provide your body with fuel if you want it to grow, but not any kind of fuel. With this one as well, I will recommend that you find a muscle building program that has a nutrition plan so you know exactly which food will help you to build chest muscles fast.
-Tip #3 to build chest muscles fast:
The third tip to build chest muscles fast is called progression. Always increase your lifting weight with whatever exercise you are doing, as this is the only way you muscles are forced to grow.

Tips to build chest muscles fast – The unheard ones

-Tip #4 to build chest muscles fast:
This tip to build chest muscles fast might surprise you, but it should not be neglected. It is called breathing. If we take the bench press as an example, I want you to inhale when you pull the bar down to your chest and exhale when you push it forward. This will make it easier for you to lift heavy weights and works great with the third tip. Try it for yourself next time you are in the gym to build chest muscles fast.

-Tip #5 to build chest muscles fast:
If you want to build chest muscles fast you need to let your body rest. It is when you rest that you actually build the muscles you want. It might sound counterintuitive, but it works.

-Tip # 6 to build chest muscles fast:
This tip to build chest muscles fast is kind of obvious, but I want to emphasize it; stay consistent with your workout because that is the best way to build chest muscles fast.

If you follow the above tips to build chest muscles fast, you will experience the results sooner than you think.
February 16, 2018

Pectoral Exercises - 3 of the Best Chest Exercises

Pectoral Exercises - 3 of the Best Pectoral Exercises That Will Help You Build a Massive Chest

Building a huge chest is one of the biggest goals for many weight lifters and aspiring bodybuilders. Unfortunately, the best, most basic pectoral exercises, such as barbell bench presses, incline presses, and decline presses do not work for some trainees. Some lifters find that these exercises don't do a good enough job of specifically working their chests, while others have problems with their shoulders and rotator cuffs that prevent them from using a barbell for pressing movements.

If you are one of these trainees, you don't need to worry; here are 3 unconventional pectoral exercises that can effectively work your chest while keeping your joints safe.
pectoral Exercises

Chest Dips

chest workout
Though people most often use dips as a triceps-building exercise, I have found them to be one of the best pectoral exercises out there. Many dip stations have angled bars that allow you to grip narrow, wide, or anywhere in between. If you are looking to work mainly chest with this movement, take a moderately wide grip that doesn't hurt your shoulders. You should also try to dip down to a point at least a little bit lower than where your upper arms are parallel to the floor. You will have to experiment to find the best range of motion for yourself.

You can perform dips with just your bodyweight, but you should focus on gradually adding external resistance. Most gyms have dip / pull-up belts that you can use at no extra cost. Aim to increase your strength on a heavy set to failure of 4-8 reps each time you do this movement. You can also follow this heavy set with one of bodyweight reps to failure.

Dumbbell Floor Press

pectoral exercises
You may have heard the merits of using different types of dumbbell presses as your mainstay pectoral exercises. While they certainly can work wonders for people struggling with chest development from barbell movements, they do not allow you to use nearly as much weight. One way to solve this problem is to do floor presses with dumbbells instead of the normal flat press. Unless your arms are very short, pressing from the floor will shorten the range of motion of the press by several inches, while still providing great stimulation for your chest.

The difficult thing about this exercise is getting the dumbbells into position. The best way is to stand them upright on the floor next to where your thighs will be. Sit on the floor, and hoist the one on your non-dominant side up onto your thigh. Either get a spotter to hand you the other dumbbell, or find the best way for your body type to get it up onto your thigh. Once both dumbbells are resting on your legs, simply lay back and press. You may need to situate your upper back properly once you get the first rep up. Work your way up to two top sets of 8-10 reps.

Suspended Push-Ups

best chest workout
There are many devices you can use for this movement, but the basic idea is to do push-ups from an unstable set of handles. Many people use two loops of chains suspended a few inches from the ground. There are also special handles made for this exercise that you can hang from a power rack or smith machine. Suspended Push-Ups are not only one of the best "hidden" pectoral exercises, but they will improve your coordination and stability by challenging you to remain in the correct path while pressing from an unstable "surface."

You can have someone add external resistance by placing weights on your back, but I have always preferred to do this movement with just my bodyweight at the end of a training session. If you do the same, perform 2-3 sets of as many reps as you can get. When this becomes too easy, start having a spotter add a 25 or 45 pound plate to your back.