The Top 5 Exercises for Increasing the Chest

The number of exercises that will work the chest are very long, but only a few will achieve real results. The chest, as stated previously, provides support for many other muscles, and therefore is more responsive to targeted training over the long-term.

Free weights are assumed to be the only tools available in most of the descriptions of these exercises, but there are machines that are designed with some of these exercises in mind. Once you grasp the concept of how the muscles work together, you can alter the workouts to accommodate whatever machines you may desire to use that fit your target workout style.

 

Top Chest Exercise #1 – The Barbell Bench Press

The undisputed king of chest expansion for hundreds of years, the bench press has been the standard for increasing strength and size in the chest by experts around the globe. It is possible to perform the bench press in a few variations, but for the purposes of this article, we will start by discussing the wide grip, pec pounding bench press.

Lie flat on your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.

 

Top Chest Exercise #2 – Dumbbell Bench Press

Extremely similar to the first chest exercise, the dumbbell bench press more accurately follows the intended function of the pectoral muscle. Instead of driving the weight straight up, it allows you to bring it in towards the midline of the body. It is also easier to maintain an even level of strength with the dumbbell bench press because the free weights that you are holding aren’t connected in any way.

As you begin, lie flat on your back on a bench while lying in a position that keeps your feet flat on the floor. With a dumbbell in each hand rest the weight gently on your shoulders and then force them up and away from the body.

 

Top Chest Exercise #3 – Explosive Push-ups

The standard bench press will only get a person so far when trying to attain more muscle mass in the chest. To supplement normal weightlifting, it is important to incorporate more rapid motions into any chest program. This is difficult to do safely with weights, so smart bodybuilders turn over and put their nose to the floor for some push-ups that will create the most powerful resistance through explosive movements.

To begin, get down on your hands and knees. Extend your feet back and hold your position with your toes. Place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor. With as much power as you can muster, push against the floor hard enough to pop your hands off of the ground. You can increase the challenge by trying to jump your hands up to elevated boxes, or by clapping between each jump.

 

Top Chest Exercise #4 – Inclined Bench Press

This top chest exercise is extremely similar to the standard bench press listed above in that it works the same primary muscle groups (pectorals, deltoids and triceps.) The incline of the bench press however places a great deal more of the workload onto the upper chest.

To perform, use a press bench that can be raised to an incline position. Unrack the weight and lower the barbell until it touches your upper chest. Press the weight back up into the starting position with arms fully extended and repeat.  Keep your elbows tucked in to maintain a 45 degree angle to your flanks. If you allow your arms/elbows to deviate outward you’ll be placing excessive strain on your shoulder joints.

 

Top Chest Exercise #5 – Decline Bench Press

Again, another workout that is very similar to the standard bench press.  It works the same muscle groups (pectorals, deltoids and triceps).  The decline of the bench press however puts a great deal of emphasis on the lower chest muscles.

To perform, use a press bench that is adjustable and move the seat into a decline. Unrack the weight and lower the barbell until it touches your lower chest, upper abdominal region. Once again, you’ll need to keep your elbows turned in to your body so that your arms are at a 45 degree angle to your flanks. If you allow your elbows to drift outward you’ll be placing excessive stress on the shoulder

Will You Keep To Your New Resolution?

As we enter the month of January you might be in all probability beginning to finalize your New Year’s resolutions. You see that you need to lose some weight this year? Perhaps you would like to finally enhance your fitness? If so then weight lifting can assist you to obtain both of one’s objectives. In this article I talk about why taking up weight lifting is such a great New Year’s resolution and present you with 3 top strategies for beginning a brand new Year weight lifting routine.

Why we encourage to do weight training exercises?

As discussed above, weight training exercise can enable you to hit several fitness objectives. One of the most obvious benefits from weight lifting is improved strength and larger muscles. Having said that, it also assists you slim down by burning body fat when you are away from the gym. So here is the benefit a pound of muscle burns six calories per day while a pound of body fat burns just 2 calories per day. So for every pound of muscle you grow you’ll be able to burn an extra 42 calories per week. Additionally to this, it improves flexibility, reduces your likelihood of injury, and prevents illness and much more. 

Weight Lifting Leading Strategies

While weight lifting can be a extremely advantageous activity I’d advocate you adhere to the recommendations below just before finding began:

1) Get Some Lifting Weights Gloves:- I see very a good deal of persons in the gym without weight lifting gloves and to become honest I don’t know how they do it. If I forget my weight lifting gloves for just a day or two in a row I obtain the skin on the insides of my hands becomes red, rough, sore and swollen. 

This makes it seriously challenging to hold dumbbells and lift weights successfully. Should you be just starting out I would seriously advise which you get your self a pair of weight lifting gloves before you choose up your initial dumbbell. This will assist you to stay clear of plenty of unnecessary soreness and drastically increase your grip.

2) Be sure you Warm Up:- For anyone who is just starting out with weight lifting then your body just isn’t going to become applied towards the weights or the movements. Thus, it is actually crucial which you warm up. I discover an excellent warm up is usually to grab some light dumbbells then carry out a couple of sets with them prior to moving on to your key weight lifting exercises.

3) Go For Strategy Over Weight:- One in the significant mistakes that new starters make in terms of weight lifting is attempting to improve the amount they can lift as swiftly as probable. As a result their technique suffers, they don’t physical exercise their muscles adequately and they substantially improve their risk of injury.

For anyone who is just starting out weight lifting you have to keep in mind that it is a extended, procedure. Constructing strength takes time and also the most effective method to build strength is always to get the method appropriate and workout your muscles appropriately. Stick on your present weight until your strategy is 100% best – irrespective of how long it takes to achieve this.

As a result of this exercises what you are going to get

Weight lifting is a great exercise for you to take up inside the New Year. It can help you accomplish various fitness goals for example burning fat, building muscle, enhancing your strength and enhancing your look. In case you are searching to enhance your fitness in any way at all inside the New Year I highly suggest you make weight lifting part of one’s routine.

The Benefit of Tri sets – 1, 2, 3 for muscle growth!

For those of us who have been weight training for more than a couple of years it can often feel as if we are stuck in a rut, making minimal gains, nothing like the quick gains we experienced when first starting out in the iron game. Some people call it “hitting the wall”, or the “plateau”, whatever you call it we all will likely come face to face with an ever increasing battle to gain muscle.

This is why bodybuilding and fitness training can be a long term commitment, making slow and gradual changes to the body. Increasing intensity and switching up training methods to interchange the stimulus to the muscle is an approach many advanced trainers make in a quest to continue muscle growth.

The Tri Sets principal is a training method which is used to increased intensity and offer a different stress to the muscles to aid further adaptation. So how does it work?A Tri Set is one large set, composed of three sets of different exercises, all targeting the same muscle group.

An example would be performing ten repetitions of barbell curls, then ten repetitions of cable curls, finishing with ten repetitions of alternating dumbbell curls, with no rest between the exercises. The completion of the none-stop thirty repetitions is classed as one Tri Set.

This is a high intensity training method which is guaranteed to get the target muscle group pumped and stressed. Two or three Tri Sets can be completed, creating a sufficient high intensity workout for the target muscle group.


Examples of Tri Sets for muscle groups

 Back

Seated Cable Row 8 repetitions
Underhand Pull Down 8 repetitions
Wide Grip Pull Down 8 repetitions

The above exercises completed back to back to compose one Tri Set. Perform between two and four of these Tri Sets for your back session. Note the high use of cables due to ease of changing resistance in case the weight has to be reduced due to fatigue.

Chest

Dumbbell Flys 10 repetitions
Dumbbell Press 8 repetitions
Chest Dips 8 repetitions

The above exercises completed back to back to compose one Tri Set. Perform between two and four of these Tri Sets for your chest session. Dumbbell Flys are performed at the start of the Tri Set to pre-exhaust the chest fibres before the pressing exercises.

Triceps

Cable Press Down 8 repetitions
Close Grip Bench Press 8 repetitions
Triceps Dips 8 repetitions

The above exercises completed back to back to compose one Tri Set. Perform between two and four of these Tri Sets for your triceps session. The press down is performed at the beginning of the Tri Set to tire the triceps directly in an isolated manner before the pressing. Add resistance to the dips if required.

Biceps

Barbell Biceps Curls 8 repetitions
Alternating Dumbbell Curls 8 repetitions
Alternating Hammer Curls 8 repetitions

The above exercises completed back to back to compose one Tri Set. Perform between two and four of these Tri Sets for your biceps session. The exercises implemented in this Tri Set should offer a variety of stress to the elbow flexor muscles.

Shoulders

Dumbbell Lateral Raises 8 repetitions
Military Press 8 repetitions
Upright Row 8 repetitions

The above exercises completed back to back to compose one Tri Set. Perform between two and four of these Tri Sets for your shoulders session. This Tri Set will successfully stress the front and side head of the deltoids, it however offers little stress to the rear deltoid head. An additional exercise which targets the rear head may be wisely performed at the end of your shoulders session for balance.

Calfs

Standing Calf Raise 15 repetitions
Seated Calf Raise 25 repetitions
Donkey Calf Raise 15 repetitions

The above exercises completed back to back to compose one Tri Set. Perform between two and four of these Tri Sets for your calf session. This Tri Set will target the gastrocnemius and the soleus muscles of the calf effectively. The donkey calf raise offers a great stretch to the calfs during the latter phrase of the Tri Set when the muscles are highly pumped.

The Value of Supersets!

One of the biggest reasons you reach a plateau in your workout is that you are doing the same thing over and over again. Every time you put a new stress load on your body, your muscles get slightly damaged. Then, during the rest time after your workout, they rebuild and become even stronger, so they will be better equipped to handle that particular stress should it be encountered again.

When you perform the same routine day in and day out, your body gets used to the stress and no longer sees a reason to adapt and grow any stronger. This is when you stop noticing changes in your strength, quickness and size.

To overcome this problem, you need to constantly find new ways to shock your system and send it into a state of repair. A great way to do that is with supersets.

What are supersets?

Supersets are essentially two exercises performed back to back that target opposing muscle groups, namely one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises, whereas you would normally take around 90 seconds rest between sets.

Why should you do them?

Supersets are a great technique for plateau busting and for sparking your motivation to keep training. Often, when you force yourself to perform the same workouts over and over, you no longer have the burning desire to make it to every planned workout session. By changing your routine, you will find yourself excited again and actually looking forward to pushing your body past its limits.

Supersets are also a great technique for increasing muscle size, as they boost the release of anabolic hormones like testosterone, which is responsible for muscle growth. In addition, you will reduce the amount of time you spend in the gym, as you will be working two muscle groups within the same set.

Another great benefit for those who train at home or on the road is that you don't need really heavy weights; you can push your muscles to their limits with lighter weights, which means that you can still have a great workout with minimal equipment.

However, supersets aren't the best technique if you are exclusively looking to increase your strength. The reasoning behind this is simple: Since it is a higher-intensity workout, you will not be able to lift as much weight as you would if you were doing regular sets with longer rest periods, translating into a lesser pure strength gain.

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