Posts Tagged ‘chest’

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by STEVEN MILNER IIST

SECRETS TO A BIG CHEST  15 Minute Chest Workout

Do you sometimes find yourself a bit short on time and on CHEST DAY of all days? No worries, I’ve got a 15-minute workout for every body part, and this one is for chest.

The first two exercises and the last two are super sets, which are two exercises for the same body part done back to back with no rest in between. For instance, on your first set you might do the smith machine flat bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral grip flat bench press.

Rest 60-90 seconds between compound sets (by the way, this general guideline applies to most compound sets).

NEUTRAL GRIP FLAT BENCH DUMBBELL PRESS
Start: Take two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso.
Move: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching or under control at the very least). Then reverse the move back to the start, getting a good pectoral stretch at the bottom.

SMITH MACHINE FLAT BENCH PRESS
Start: Position yourself on a bench so the bar lines up with the middle of your chest. Now get up and load some plates on, lie back on the bench and grasp the bar with a slightly wider than shoulder-width grip.
Move: Keep your elbows pointing outward as you press the bar straight up. Pause at the top, then lower the bar until it’s slightly above your chest. If you reach failure without a spotter, simply rack the bar on the nearest hook rest.

SEATED CHEST PRESS MACHINE
Start: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.

Move: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.

EXERCISE BALL DUMBBELL FLYE
Start: This exercise is similar in execution to the flat bench flye, except that here your body works harder to keep you stabilised (personal note here; destabilising you’re core is only effective if you can still handle weight that takes your muscles to failure safely. Grab two dumbbells and lie back on a ball so that you face the ceiling with the ball supporting your chest girdle. Extend the dumbbells out above your body, maintaining a slight bend in your elbows throughout to protect them from hyperextension and to keep the tension on the pecs.
Move: Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform 
in the same manner.

EXERCISE-BALL PUSH-UP
Start: This one will really work your shoulder stabilisers and improve your strength, balance and muscular coordination. Make sure the ball is fairly secure (place it in a ring rest if you can find one), and with your hands on the ball and feet on the ground, get into push-up position.
Move: Keeping your body straight as a plank, lower your chest to the ball by bending your elbows (let them point outward as you descend). Once you reach the bottom, press yourself back up to the start, don’t play bouncy bouncy it’s not big and it’s not clever.

SIX WEEKS TO A BIGGER CHEST

(I would recommend waiting till you’re an intermediate or veteran before using pyramid sets because the stress to your system can be challenging and overtraining can become a real issue. STEVEN MILNER IIST VTCT Qualified)

Grow your chest in six weeks with little more than heavy weight and basic tools
By Jim Ryno

When your goal is to build bigger pecs as soon as possible, getting creative with exercise selection is not only unnecessary, but in most cases counterproductive. Machines certainly have their place in a hypertrophy routine, but anyone who tells you he got a big chest by doing only the pec deck is either lying or selling a pec deck. Adding size requires focusing on the most basic lifting equipment in the gym: barbells, dumbbells and benches.

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.

CHEST BUILDING ROUTINE
Perform twice a week with 2-3 days between chest workouts.

Weeks 1-3
EXERCISE

Bench Press; 3 sets, 10, 8, 6 reps.
Incline Barbell Press; 3 sets, 10, 8, 6 reps.
Dumbbell Decline Press; 3 sets, 10, 8, 6 reps.
Decline Barbell Press; 3 sets, 10, 8, 6 reps.

Weeks 4-6
EXERCISE

Dumbbell Decline Press; 3 sets, 10, 8, 6 reps.
Bench Press; 4 sets, 10, 8, 6, 6 reps.
Incline Barbell Press; 3 sets, 10, 8, 6 reps.
Decline Barbell Press; 3 sets, 10, 8, 6 reps.
Incline Cable Flye; 3 sets, 10, 10, 10 reps.

Power of the Pyramid
Perform all pressing exercises with a pyramiding rep scheme. On your first working set, choose a weight that allows you to reach 10 reps, then increase weight on each successive set so that you can only do eight reps on your second set and six reps on your third (and fourth, where applicable).

This article appears on the Muscle and Fitness site