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Chest workout
Chest workout

Brandan Fokken's Best Chest Workout

December 13, 2017
Hit every part of your chest from different angles with lots of reps and as much weight as you can stand. This one is going to set your chest on fire in a good way.

This workout is all about coming at the chest from all kinds of angles. You'll do dips, flyes, and presses—including one of my favorites, the plate front press. You'll love this move, because it comes in late in the routine and tears apart your whole chest. But don't worry, you'll come back stronger than ever.
For each of the exercises in today's workout, shoot for 4-5 sets and 10-15 reps. Use the "pyramid" approach throughout this workout, adding weight as you progress through each exercise.
Resting 30 seconds or so between each set, you should be able to complete the workout in 45-60 minutes. Do this workout once a week, and your chest will be good to go. Okay, time to feel the burn!



Technique Keys

Incline Dumbbell Press

This goal of the first exercise, the dumbbell press, is to grow your upper pecs. Keep your feet planted firmly, and drive the weight upward with each rep. Control it on the way down, which is just as important as the upstroke. Don't bounce the bar off your pectorals at the bottom. You want your chest, not momentum, to be doing the work!

Dip



You worked the upper pecs on the first move. Now you're going to hit those pecs again, but from a slightly different angle. Position yourself so that your feet are slightly back and you're leaning forward to get the best stretch possible on these lower pecs.
The more upright your torso becomes, the more this becomes primarily a triceps exercise.

Flat Barbell Press

Once again, pay attention to your body position and form as you do this exercise. Plant your feet, and make sure your body is set and your back is flat on the bench. For each rep, you want to get a good stretch at the bottom and a good squeeze on the top, so, don't rush it.
It's not unusual for people to injure themselves by hurrying through a bench press. And once injured, your shoulder joints might never be the same. For added safety, use those 30 seconds between sets to stretch your pectorals.

Cable Fly




Speaking of stretching, the cable fly is a great way to open up the chest area. Get a good stretch on the way back and a good contraction coming forward. Position your body position with one foot in front of the other, and a slight lean forward.
When your arms reach in front of your body, squeeze your hands together, and press them forward even more to pump blood into the target muscles. At the very end of the last set, get in one extra squeeze, to push in a little bit more blood for maximum efficiency.

Cross-Body Inclined Hammer Press

For this exercise, you'll need an incline chest-press machine that allows you to move each side independently. Sit down on the seat, then turn your body to the side, so that you can use the machine with one arm at a time, pressing the handle across your body.
As you do the movement, put your opposite hand on your chest, and feel your muscles as you work. Focus on driving more with your middle chest than your upper chest.

Plate Front Press

As promised, this is the exercise that'll really get your burn going on. By now, you've hit every other part of your chest. This press puts it all together to work the entire region.
Push your arms forward as you squeeze the plates together. When you get all the way out there, you'll need to apply a lot of force to keep the plates together. Choose a number of plates that will allow you to do that for 4 or 5 sets of 10-15 reps. Burn, baby!
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Chest workout
Chest workout

Top-To-Bottom Chest Workout | Dylan Thomas

December 13, 2017



MuscleTech athlete and elite bodybuilding coach Dylan Thomas doesn't always train chest on Monday, but when he does, he brings a workout that maximizes every mechanism of muscle growth, and hits every fiber from the top of the chest to the bottom. "For my chest training, I like to focus on working top to bottom," he says. "That means we start on an incline, then move to flat, then move to things like decline or dips." But that's not all he packs into this hour-long routine. Pre-exhaust? Check. Heavy weights for mechanical tension? Check. Supersets and burnouts for maximum muscle damage? Check and double-check. Don't be fooled by the familiar movements and rep-ranges. This is advanced bodybuilding at its finest, and works best if you have big-time goals. "I like to use this workout to cut down for a photo shoot or for contest prep," Thomas says. | Dylan Thomas's Chest Routine | 1. Superset: 4 Sets Machine Chest Fly - 12 reps Incline Dumbbell Press - 12 reps 2. Barbell Incline Bench Press - 4 sets of 6 reps 3. Superset: 4 sets Bent-Over Cable Fly - 12 reps Bench Press - 8 reps 4. Triset: 4 sets V-Bar Dip - 10 reps Push-up 10 reps, with hands on push-up handles or DB's Low-to-High Cable Fly - 10 reps 5. Dumbbell Fly - 3 sets of 12 reps

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Chest workout
Chest workout

5 Best Exercises For A Bigger Chest | James Grage

December 13, 2017


Building the chest of your dreams shouldn't be treated like rocket science—overly complicated with a chance of blowing up in your face. James Grage likes to stick to the basics, using different angles and rep ranges to blitz every fiber in his pecs and elicit maximum growth. The exercises themselves may look simple enough, but it's up to you to dial up the intensity by giving yourself less time for rest. "I like to take as little rest as possible," says Grage, suggesting that you take 15-20 seconds of rest between your sets.
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Chest workout
Chest workout

Steve Cook's 6-Exercise Chest-Building Workout

December 13, 2017

If you want to construct a better chest, you need to look beyond the bench press. Steve Cook, owner of one of the best physiques in the biz, will show you how he builds without the bench.

Most people think that the flat bench press is the ultimate exercise for chest building—that no chest-day workout is complete without it. Although the bench press is a fantastic movement, it's actually much better for building strength than muscle mass. There just isn't enough chest isolation to make the bench press the best choice for pec hypertrophy.
So, you're not going to do any flat bench pressing in this workout. Instead, you're going to pre-exhaust your chest with some pec-isolation sets before moving into exercises that recruit other muscles. Finally, you'll hit a blood-pumping circuit that will set your muscle fibers on fire.
This workout isn't about the weight; it's about forcing a lot of blood into your pecs so they can grow. Check your ego at the door.
If you're ready to build a bigger, better-looking chest, I'm ready to teach you how. Let's go get our swole on!

To learn how to do this exercises ;click here

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Chest workout
Chest workout

Chest Workout 40 Minutes Complete With 6 Exercises

December 12, 2017




This multi angle workout will shock your chest into growing bigger, stronger and wider.
The pecs are known as the pectoralis major and pectoralis minor. The pectoralis major is the large, fan-shaped muscle that comprises most of the chest wall. The muscle is responsible for flapping, pressing and lifting actions. The pectoralis minor is considerably smaller and flatter, it lies underneath the pec major and is intrinsic to the functioning of the shoulder.
Strong pecs contribute to your overall upper body strength. They improve your ability to push things, strong pecs also encourage you to stand tall to show off sculpted muscles.
Challenge your pecs in ways they have not been before in order to grow a big, wide chest. Doing three sets of ten barbell bench press at the beginning of the week and little else is never going to be enough to build your chest.
If you want to add chest size, try these six exercises that targets your chest muscles from a variety of angles and through different rep ranges, to hit as many muscle fibres as possible. Do the moves as stated and prioritise proper form throughout.
This workout starts with two moves done as straight sets. Go as heavy as you can but still maintaining good form. This will get your chest muscles firing hard, you can then work them harder with the final four moves, these are split into two supersets and increases the muscles workload whilst minimising fatigue.

Close-Grip Bench Press

How to:
  • Lie back on a flat bench. Using a close grip (shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
  • Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.
Sets: 5 Reps: 10 Rest: 60 sec

Dumbbell Pull-Over

How to:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
  • Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench too.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms pressing against the underside one of the sides of the dumbbell.
  • While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • Bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions
Sets: 5 Reps: 10 Rest: 60 sec

Incline Dumbbell Bench Press

How to:
  • Lie back on an incline bench with a dumbbell in each hand on your thighs. The palms of your hands facing each other.
  • Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.
  • Keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, then start slowly lowering the weight.
  • Repeat the movement for the prescribed amount of repetitions. 

  • When you are done, place the dumbbells back on your thighs and then on the floor.

    • Sets: 4 Reps: 12 Rest: 30 sec

    Incline Dumbbell Flye

    How to:
    • Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
    • Extend your arms above you with a slight bend at the elbows.
    • Rotate the wrists so that the palms of your hands are facing you.
    • Breathe in and start to slowly lower the arms to the side while keeping the arms extended and rotating the wrists until the palms of the hand are facing each other.
    • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other.
    • Repeat for the recommended amount of repetitions.
    Sets: 4 Reps: 12 Rest: 60 sec

    Standing Cable Flye

    How to:
    • Place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
    • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist.
    • With a slight bend on your elbows, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest, breathe in.
    • Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
    • Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
    Sets: 3 Reps: 15 Rest: 30 sec

    Reverse Dumbbell Flyes

    How to:
    • Lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
    • Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes.
    • Slightly bend the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.
    • The arms should be elevated until they are parallel to the floor.
    • Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
    • Repeat for the recommended amount of repetitions.
    Sets: 4 Reps: 12 Rest: 60 sec.
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    Chest workout
    Chest workout

    The Best 7 Chest Exercises at Home

    December 12, 2017


    Chest is one of the most popular muscles to train, with compound movements such as the bench press being a staple in all of our workouts.

    However, many people that workout at home don’t have access to such facilities. This article will provide you with a complete chest workout that can be performed from the comfort of your win home with little-to-no equipment.

    Dumbbell Workout

    Many of us have a pair of dumbbells lying around the house somewhere, unused and untouched.

    Go and pick them off, dust them off and prepare for the ultimate home dumbbell chest workout!

    You will need to use some sort of bench for these exercises. You can experiment with other pieces of equipment but anything that you can lie on which is narrow enough that you can move your arms either side will suffice.

    Dumbbell Bench Press

    A standard exercise which most of us include in our chest workouts. With a pair of dumbbells and a bench, lie flat and raise your arms with the dumbbells above your torso. Lower the dumbbells down towards your chest with a pronated grip. Press them back up and repeat, ensuring you don’t totally lock out your elbows.

    Dumbbell Flyes

    Get into the same starting position as with the dumbbell bench press, however this time you want to hold them dumbbells with a neutral grip so that your palms are facing each other. With a slight bend in your elbows, lower the weights towards the ground slowly stretching out your chest, then bring them back up to the starting position ensuring you don’t bang them together. Don’t lower them too far at first to prevent injury.

    Dumbbell Pullovers

    This time you want to lie across the bench, with your upper back resting on it and feet firmly planted on the floor. Keep your neck off the bench to prevent injury. Pick up one dumbbell raising it above your head with a slight bend in your elbows and lower the weight behind your head. Hold the stretch for a second and then press it back up to the starting position and repeat.

    SETS AND REPS

    You should perform 8-12 reps for each of these exercises in a circuit with minimal rest. Repeat the circuit 3-4 times.

    PUSH UPS:

    Clapping Push Ups

    Lower yourself into a usual press up starting position, with your arms shoulder width apart and your back straight. Lower yourself to the floor performing the first part of a push up movement.

    When you push back up, do so explosively, raising your arms and upper body off the ground and performing a clap as you do so. As you lower back to the ground, go straight back into another clapping push up, using the momentum to help complete the repetitions.

    Incline Push Ups

    Using an elevated platform of your choice (around 1 foot off the floor, but it’s up to you), get into a regular push up position with your arms elevated and your feet on the floor. Ensure that your arms are shoulder width apart.

    Perform the repetitions as you would with a normal push up, contracting your chest as you do the movement. If you do not have a suitable platform, this can be performed using stairs to elevate your arms.

    Decline Push Ups

    Using an elevated platform of your choice, as with the prior exercise, get into a regular push up position only with your feet elevated this time.

    Perform a regular push up in a controlled motion contracting your chest. If you don’t have a suitable platform, you could use stairs, a chair or your couch.

    SETS AND REPS

    You should perform each exercise for 10-15 repetitions, starting at the lower end if you are a beginner and working your way up. Try and perform each one with minimal rest, working your way towards having no rest. Once you have performed all 4, take a short 30 second break (again, over time try to reduce this) and then repeat the circuit. You should perform this circuit 3-4 times.
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