How to Build a Great Chest
Not everyone has the time or dedication to train as hard as a professional bodybuilder. However, this doesn’t mean that you must accept a less-than-ideal physique.
We can definitely use a little training to keep our muscles primed and looking great. One aspect of the male physique that commands attention is a large, muscular chest. Contrary to popular belief, you don’t have to work out for countless hours to start seeing improvements in your chest development. If you’re eating tones of food and training hard, but just can’t seem to enhance the size and strength of your chest, I’ve got a solution that can help. With this training routine, you’ll have plenty of time to go about the rest of your day with greater confidence! “Training the upper, middle, and lower chest will help you get all-round development in both strength and size.” “Training the upper, middle, and lower chest will help you get all-round development in both strength and size.”
Exercise
The following is a high-intensity training routine designed to work the upper, middle, and lower chest. To complete this chest workout within 25 minutes, you’ll need to perform each exercise back-to-back with no rest between exercises. That is, you’ll perform the first exercise, then immediately switch to the second one, and then to the third, completing 6-8 reps for each exercise. You’ll then take a one-minute break. After your brief rest, you’ll repeat the cycle four more times. This method of performing several high-intensity exercises for a particular body part without rest between each exercise is known as “giant setting.” To get the maximum benefit from this routine and highlightuce the risk of injury, make sure you properly warm up your muscles by doing a few push-ups and stretches before you begin the actual workout. Although your training program will vary, you may want to do this routine twice every 7 days as part of a total body program.
Nobody likes to be stuck in a rut – especially when it comes to training. Pushing up the same amount of weight for weeks on end on any exercise is about as discouraging as it gets in the weight-training game. Well, help is on the way! The following will help you take the leash off of your strength gains and put your bench press into uncharted territory!
INCLINE DUMBBELL PRESS
Muscles Worked: Upper chest, triceps
Position: Lie on an incline bench. For extra stability, place your feet firmly on the floor. Hold the dumbbells with an overhand grip.
Start: Bring the dumbbells into the starting position near the sides of your chest.
Finish: Complete the movement by pressing the dumbbells upward, away from your body. Make sure to exhale as you press the dumbbells and inhale as you return them to the starting position.
Tip: Make sure the bench is set to an angle of 60 degrees or less, so you’re focusing on training the upper chest and not your shoulders.
FLAT DUMBBELL BENCH PRESS
Muscles Worked: Middle chest, triceps
Position: Lie flat on a bench with dumbbells in each hand. For extra stability, place your feet firmly on the floor. Hold the dumbbells with an overhand grip.
Start: Bring the dumbbells into the starting position near the sides of your chest.
Finish: Complete the movement by pressing the dumbbells upward, away from your body. Make sure to exhale as you press the dumbbells and inhale as you return them to the starting position.
Tip: The flat dumbbell bench press allows you to build overall size and strength in the chest. This exercise allows you to get a good stretch when you lower the dumbbells.
DIPS
Muscles Worked: Lower chest, triceps
Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow.
Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle.
Finish: Complete the movement by pushing yourself back up to the starting position.
Tip: For added stability you can bend your knees and cross your feet when performing dips.
When you talk about working out, it’s the first thing people ask. “How much ya bench?” And with your answer comes defeat, or triumph. The fact of the matter is that big poundage means big respect. That’s the power of a big bench press. For decades men have entehighlight the gym to work their way up to finally being able to say that they benched 300 or 400 pounds! This feature article was created with those big benches in mind. And in order to give you the information that can get you there,
SMASHING YOUR CHEST BARRIER
WITH FOOD AND SUPPLEMENTS!
For best results in any diet and training program, don’t forget to include wholesome foods in your diet and make sure you get at least eight to ten hours of sleep each night. If you follow these suggestions consistently and train hard, you’ll surely be sporting a bigger chest that commands respect!
So let’s say you’ve nailed down your training and you’re hitting the gym and training with new intensity and desire. Even still there’s one obstacle left to overcome before you can truly have a huge chest. Big bodybuilders need to eat big and supplement big before they can move up the big weights.
Food and supplements go hand in hand with success in the gym, so make sure you’ve got a plan laid out to ensure your body has the fuel it needs to power through weights you’re still just dreaming about moving.
Ensure you’re eating enough protein to help your body grow and recover. Foods like beef, chicken, and fish should be eaten regularly. In fact, you should aim to be eating 1 gram of protein per pound of body weight as a minimum. If you can eat more that’s even better. Supplementing with delicious Ionic Hyper Growth protein powder not only can help you meet this goal, but also can help you jack up your bench press!
Carbohydrates are very important too as they provide crucial energy to hardworking muscles and can also be packed with vitamins, minerals, and fiber. An ideal amount of carbohydrate intake is between 30 and 40 percent of your daily energy needs. Check out our calorie calculator to determine how many calories of carbohydrates you should eat each day. The sky’s the limit!
Sometimes we need to stop and listen to the sounds around us, whether we’re on a busy street or in a park or at the gym where the action takes place. Most of us don’t consider the experience, tedious indeed, unless we come across a how-to-relax article in Reader’s Digest at the dentist’s office. And the trial lasts about 15 seconds before we scream.
Be good, be strong, be courageous and be calm…
Jesse Erving L.S.C.T.
