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Showing posts with label chest workout. Show all posts
Showing posts with label chest workout. 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 howtogetripped.us


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
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.

February 05, 2018

Best Chest Workouts - 5 Proven Workouts

Best Chest Workouts - Top 5 Proven Workouts Revealed to Build Chest Pecs Fast Without Joining a Gym


Best chest workouts mainly involve your upper body. Mostly people spend hours in gym for shaping their muscles. They undertake various exercises for molding their body parts. Most of them fail to flaunt a well-toned physique and eventually they give up.

In order to transform your fats into muscles, you should take care of your lifestyle. A lifestyle change is extremely important for gaining muscle mass. You should completely avoid smoking and alcohol consumption for shaping your chest. One should sleep at least 8 hours daily for regularizing the metabolism of his or her body.

It is always advisable to consult a doctor before taking up bodybuilding. Best chest workouts include lots of cardio, free hand and weight training exercises. It is always advisable to begin your workout session with cardio exercises such as running and bicycling. Then you can easily switch over to body weight exercises such as push-ups and dips. After getting warmed up, you can go through the main action.

Nutrition plays an important role in burning fats. In order to attain a well toned chest, one should eat lots of green colored vegetables and fruits. You should also eat more than 4 eggs daily before starting your workout. Protein supplements should be consumed between your meals. Small meals are always considered beneficial for engendering metabolism in the body. You should take at least 8-10 meals daily.
Best Chest Workouts

Top 5 Chest Workouts

1. Bench Press is touted to be the most effective exercise for building chest muscles. This exercise mostly emphasize on your outer pecs. You should perform at least 10 reps daily. There are two types of bench press. They are incline and decline bench press. Both workouts are extremely beneficial for molding your chest.

2. In order to get a natural shape, you should do regular push ups. One should do at least 20-30 push ups per set for obtaining a well-toned body.

3. Parallel bar dips: This workout is extremely beneficial for lower chest.

4. Dumbbell flyes: You can perform this workout for developing your outer chest.

5. Cable crossovers: In order to develop your inner pectoral, you should perform this workout.

Nitric Oxide is the most important ingredient for muscle development. This gas enhances your endurance and treats your wounds easily. Nitric oxide not only pumps up your muscles but also prevents various deadly disease such as heart attacks and diabetes. It helps in controlling the blood circulation. It also maintains your nervous system too.

February 04, 2018

Complete Dumbbell Chest Workouts

This dumbbell chest workout is designed to work the upper chest, the lower chest, and the inner chest. The reason to use dumbbells over free weight bars and ellipticals is that it allows for a greater range of motion, and to control this motion you use a greater range of muscle groups. This is a more efficient way of building muscle. Also, because you have a dumbbell in each hand, the left and right sides of your body are forced to work equally. This will produce a balanced and proportionate look to the muscles.


For each of the following dumbbell chest exercises, perform 3 sets of 8-12 reps.



Chest Workouts
Flat Dumbbell Bench Press 
Start by lying on a flat bench with the dumbbells tucked into your armpits. Extend the dumbbells straight up and lock out your elbows. Then return to your original position. You want to explode in the upward motion of this dumbbell chest exercise, and coming back down slowly, focusing on your form.



Chest Workouts
Flat Dumbbell Flies 
Start by lying on a flat bench with the dumbbells extended together straight above your chest. Now open your arms as if to give a hug and lower the dumbbells to about the level of your head. Keep your elbows slightly bent to provide support. Once at this level, bring the dumbbells back to their original position by squeezing your inner pectoral muscles. This dumbbell chest exercise will help provide that desired look of separation between the pecs.

Chest Workouts


Incline Dumbbell Press 
Set your incline bench to about a 45 degree angle. Start with a dumbbell resting above each shoulder. Now press the dumbbells straight up and lock out your elbows. To finish the exercise, return the weights to their starting position. This dumbbell chest exercise works the upper chest. To work the lower chest, change your bench to a decline of about a 45 degree angle and perform the same press exercise.



*** Some of the following pushup exercises can be done with push bars or on dumbbells for more tension on the pectoral muscles. ***

Chest Workouts

Standard Pushup 
Palms shoulder width apart. Lower your chest to the ground and push yourself back up.

Wide Palm Pushup 
Palms about 6-12 inches outside of your shoulders. Lower your chest to the ground and push yourself back up.

Diamond Pushup 
Make a diamond shape by placing your thumbs and pointer fingers together. Now place your palms down underneath the middle of your chest. Lower your chest to the ground and push yourself back up.

March 11, 2017

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

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

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

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.




January 25, 2017

3 Ways to Use Barbell Movements in Your Muscle-Building Chest Workouts

The Best Chest Workouts - 3 Ways to Use Barbell Movements in Your Muscle-Building Chest Workouts


Chest Workouts
When most people first get into weight training and bodybuilding, the first things on their mind are getting a huge chest and a strong bench press. Pressing strength and chest size have long been seen as hallmarks of a strong, muscular, and fit body. Though you may often read about the myriad of fancy chest workouts you can perform in the gym, the barbell basics are always going to give you your best results. Read on to find out how you can use these simple movements to build massive pecs in your own chest workouts.

Bench Press

In the past few years, there has been an increasingly prominent trend for trainers, gurus, and other "experts" to tell weight lifters NOT to use the bench press as a primary muscle builder in their chest workouts. They say that it's more of a triceps and front delts movement, and that trying to use the flat bench to build your chest will surely lead to damaged shoulders and torn pecs. Frankly, you should completely disregard this advice. If you ask any top bodybuilder what exercises he used to build the majority of his chest mass, the bench press will almost certainly top the list. Likewise, if you take a look at any of the top bench pressers in the powerlifting world, they will have some of the largest chests you have ever seen.

The best way to perform the bench press, both for chest building and for shoulder safety, is to keep a moderate arch in your lower back, a tightly retracted scapula and upper back, and a solid, flat foot placement on the floor. Have a spotter hand off heavy weights to you, so you can save your rotator cuffs and your energy. Keeping a tight grip on the bar, bring it to your lower pecs or upper abdominal area and press back up and slightly back towards your face. Rather than flaring your arms out like you might often see, keep them in at about a 45 degree angle. Do not be afraid to use a little bit of leg drive to keep the weight moving; the emphasis of the movement will still be heavily on your chest.

If you are putting the bench press first in your chest workouts (and you should), work up to a heavy set to failure of about 4-6 reps. If you like, follow this with a "down" set of 8-10 reps with a little bit lighter weight. Make sure you strive to increase the weights for both of these sets every time you bench press.

Incline Bench Press

After the flat bench press, the incline bench is probably the best exercise for building mass in the chest. Whereas flat and decline movements often bring the shoulders and triceps heavily into play, most people find that this exercise places the majority of the stress directly on the pecs. The incline bench also heavily stimulates the upper chest, an often hard-to-target area that can give your upper body a very thick, dense look when developed properly.

The best way to perform the incline bench press is to set the bench at a moderate angle of about 30 degrees. Rather than trying to bring the bar to your lower chest or abdomen, you should lower it in a straight path towards your clavicle. If you are putting this exercise first in your chest workouts, you should follow the previous protocol of one set of 4-6 reps followed by one set of 8-10 reps. If this exercise comes later in the routine, work up to one or two sets of 8-10 reps to failure.

Floor Press

If you have read much about power lifting training, you may have come across descriptions of this movement. It is essentially a bench press performed lying on the floor. You lower the bar in roughly the same path as on a flat bench, stop and slightly pause when your triceps touch the floor, and press the weight back up to lockout. Though many people use this as more of a triceps exercise, you can take a moderately wide grip on the bar and stimulate your chest very well.

Some people find that they can handle more weight on the floor press than on the regular bench press. In many cases, this is due to a lack of proper technique on the actual bench, but the floor press does have the advantage of a decreased range of motion. Unless your arms are very short, you will reach the bottom of the movement when the bar is still several inches above your chest. For this reason, the floor press should be one of your go-to movements for stimulating your chest with extra weight. As far as sets and reps go, follow one of the two protocols previous outlined for chest workouts using the flat and incline bench press.