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By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
www.MuscleGainTruth.com
Everyone wants a huge chest, plain and simple.
It is all too common to see inexperienced lifters slaving away on endless
sets of bench presses and cable crossovers in search of full, thick pecs.
The reality is that there is nothing complicated about building an impressive
chest.
The bottom line for huge chest gains is consistency, effort and steady
progression in weight and repetitions.
To stimulate the chest using weights you will be using one of two motions: a
press or a flye. If you want the greatest bang for your buck from your chest
workouts, the true gains lie in your pressing movements.
Flyes may have their place from time to time, but nothing can compare to
the overall anabolic effect of high intensity pressing movements. I’m talking
about the basic, bread-and-butter lifts such as heavy barbell presses,
dumbbell presses and wide-grip dips.
There are no secrets, magic formulas or killer techniques that will "shock"
your chest into massive growth. Stick to your basic presses, focus on
overload and progression, and I promise that you will see impressive gains.
Here are the most effective lifts for packing muscle onto the chest:
Flat/Incline/Decline Barbell Bench Press
A standard barbell press is the meat and potatoes of any effective chest
routine. This basic compound movement will allow you to handle the most
weight through the given range of motion.
The incline press will shift more of the stress to the upper region of the
chest while the decline does the opposite, targeting the lower/outer region.
The flat bench press works the upper and lower regions equally. I highly
recommend a standard barbell press as a basic component of your chest
routine.
Flat/Incline/Decline Dumbbell Press
Dumbbell presses are another basic and highly effective movement for
stimulating chest development. The main advantage that they have over the
barbell is that they allow you to move through a more natural range of
motion, helping to prevent shoulder injuries.
They also prevent strength imbalances from occurring since one arm can't
cheat for the other. The only drawback is that you are not able to handle as
much weight. In any case, a standard dumbbell press is an awesome
movement that allows for great chest stimulation.
Wide-Grip Dips
An amazing movement for the chest that is often overlooked. Make sure to
use a wider grip and lean forward to shift the stress from the triceps onto
the pectorals.
If pressing your own body weight is not sufficient then you can always add
resistance using a weight belt. Dips are an excellent compound movement
for overall chest development.
Sample Chest Routines
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
All sets should stay within the 5-7 rep range and should be taken to
concentric muscular failure. Write down the details of each workout you
perform and focus on progressing in either weight or reps from week to
week.
To learn the proper methods for training all of your other muscle groups,
make sure to visit www.MuscleGainTruth.com. You can gain instant access
to a complete online video lesson series outlining the most effective
techniques for training your shoulders, arms, back, legs and abs, all in step-
by-step detail.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a
renowned natural bodybuilding and fat loss expert, best-selling fitness
author, and creator of the wildly popular online muscle building program,
"The Muscle Gain Truth No-Fail System". Learn how to build muscle and
gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.
com.
Sean is also the owner and operator of the web's premier muscle building
and fat loss support community, currently accepting new members at www.
FitnessInnerCircle.com.
Note to the reader: You are free to reprint and redistribute this article as
long as the content is not altered in any way, the links remain live and the
author resource box (including this message) is left intact.
Natural Bodybuilding Expert & Best-Selling Fitness Author
www.MuscleGainTruth.com
Everyone wants a huge chest, plain and simple.
It is all too common to see inexperienced lifters slaving away on endless
sets of bench presses and cable crossovers in search of full, thick pecs.
The reality is that there is nothing complicated about building an impressive
chest.
The bottom line for huge chest gains is consistency, effort and steady
progression in weight and repetitions.
To stimulate the chest using weights you will be using one of two motions: a
press or a flye. If you want the greatest bang for your buck from your chest
workouts, the true gains lie in your pressing movements.
Flyes may have their place from time to time, but nothing can compare to
the overall anabolic effect of high intensity pressing movements. I’m talking
about the basic, bread-and-butter lifts such as heavy barbell presses,
dumbbell presses and wide-grip dips.
There are no secrets, magic formulas or killer techniques that will "shock"
your chest into massive growth. Stick to your basic presses, focus on
overload and progression, and I promise that you will see impressive gains.
Here are the most effective lifts for packing muscle onto the chest:
Flat/Incline/Decline Barbell Bench Press
A standard barbell press is the meat and potatoes of any effective chest
routine. This basic compound movement will allow you to handle the most
weight through the given range of motion.
The incline press will shift more of the stress to the upper region of the
chest while the decline does the opposite, targeting the lower/outer region.
The flat bench press works the upper and lower regions equally. I highly
recommend a standard barbell press as a basic component of your chest
routine.
Flat/Incline/Decline Dumbbell Press
Dumbbell presses are another basic and highly effective movement for
stimulating chest development. The main advantage that they have over the
barbell is that they allow you to move through a more natural range of
motion, helping to prevent shoulder injuries.
They also prevent strength imbalances from occurring since one arm can't
cheat for the other. The only drawback is that you are not able to handle as
much weight. In any case, a standard dumbbell press is an awesome
movement that allows for great chest stimulation.
Wide-Grip Dips
An amazing movement for the chest that is often overlooked. Make sure to
use a wider grip and lean forward to shift the stress from the triceps onto
the pectorals.
If pressing your own body weight is not sufficient then you can always add
resistance using a weight belt. Dips are an excellent compound movement
for overall chest development.
Sample Chest Routines
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
All sets should stay within the 5-7 rep range and should be taken to
concentric muscular failure. Write down the details of each workout you
perform and focus on progressing in either weight or reps from week to
week.
To learn the proper methods for training all of your other muscle groups,
make sure to visit www.MuscleGainTruth.com. You can gain instant access
to a complete online video lesson series outlining the most effective
techniques for training your shoulders, arms, back, legs and abs, all in step-
by-step detail.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a
renowned natural bodybuilding and fat loss expert, best-selling fitness
author, and creator of the wildly popular online muscle building program,
"The Muscle Gain Truth No-Fail System". Learn how to build muscle and
gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.
com.
Sean is also the owner and operator of the web's premier muscle building
and fat loss support community, currently accepting new members at www.
FitnessInnerCircle.com.
Note to the reader: You are free to reprint and redistribute this article as
long as the content is not altered in any way, the links remain live and the
author resource box (including this message) is left intact.
| All Three Of These E-Books Are FREE. Just Click On The Icon And Save To Your Computer |
By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
www.MuscleGainTruth.com
Everyone wants a huge chest, plain and simple.
It is all too common to see inexperienced lifters slaving away on endless
sets of bench presses and cable crossovers in search of full, thick pecs.
The reality is that there is nothing complicated about building an impressive
chest.
The bottom line for huge chest gains is consistency, effort and steady
progression in weight and repetitions.
To stimulate the chest using weights you will be using one of two motions: a
press or a flye. If you want the greatest bang for your buck from your chest
workouts, the true gains lie in your pressing movements.
Flyes may have their place from time to time, but nothing can compare to
the overall anabolic effect of high intensity pressing movements. I’m talking
about the basic, bread-and-butter lifts such as heavy barbell presses,
dumbbell presses and wide-grip dips.
There are no secrets, magic formulas or killer techniques that will "shock"
your chest into massive growth. Stick to your basic presses, focus on
overload and progression, and I promise that you will see impressive gains.
Here are the most effective lifts for packing muscle onto the chest:
Flat/Incline/Decline Barbell Bench Press
A standard barbell press is the meat and potatoes of any effective chest
routine. This basic compound movement will allow you to handle the most
weight through the given range of motion.
The incline press will shift more of the stress to the upper region of the
chest while the decline does the opposite, targeting the lower/outer region.
The flat bench press works the upper and lower regions equally. I highly
recommend a standard barbell press as a basic component of your chest
routine.
Flat/Incline/Decline Dumbbell Press
Dumbbell presses are another basic and highly effective movement for
stimulating chest development. The main advantage that they have over the
barbell is that they allow you to move through a more natural range of
motion, helping to prevent shoulder injuries.
They also prevent strength imbalances from occurring since one arm can't
cheat for the other. The only drawback is that you are not able to handle as
much weight. In any case, a standard dumbbell press is an awesome
movement that allows for great chest stimulation.
Wide-Grip Dips
An amazing movement for the chest that is often overlooked. Make sure to
use a wider grip and lean forward to shift the stress from the triceps onto
the pectorals.
If pressing your own body weight is not sufficient then you can always add
resistance using a weight belt. Dips are an excellent compound movement
for overall chest development.
Sample Chest Routines
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
All sets should stay within the 5-7 rep range and should be taken to
concentric muscular failure. Write down the details of each workout you
perform and focus on progressing in either weight or reps from week to
week.
To learn the proper methods for training all of your other muscle groups,
make sure to visit www.MuscleGainTruth.com. You can gain instant access
to a complete online video lesson series outlining the most effective
techniques for training your shoulders, arms, back, legs and abs, all in step-
by-step detail.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a
renowned natural bodybuilding and fat loss expert, best-selling fitness
author, and creator of the wildly popular online muscle building program,
"The Muscle Gain Truth No-Fail System". Learn how to build muscle and
gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.
com.
Sean is also the owner and operator of the web's premier muscle building
and fat loss support community, currently accepting new members at www.
FitnessInnerCircle.com.
Note to the reader: You are free to reprint and redistribute this article as
long as the content is not altered in any way, the links remain live and the
author resource box (including this message) is left intact.
Natural Bodybuilding Expert & Best-Selling Fitness Author
www.MuscleGainTruth.com
Everyone wants a huge chest, plain and simple.
It is all too common to see inexperienced lifters slaving away on endless
sets of bench presses and cable crossovers in search of full, thick pecs.
The reality is that there is nothing complicated about building an impressive
chest.
The bottom line for huge chest gains is consistency, effort and steady
progression in weight and repetitions.
To stimulate the chest using weights you will be using one of two motions: a
press or a flye. If you want the greatest bang for your buck from your chest
workouts, the true gains lie in your pressing movements.
Flyes may have their place from time to time, but nothing can compare to
the overall anabolic effect of high intensity pressing movements. I’m talking
about the basic, bread-and-butter lifts such as heavy barbell presses,
dumbbell presses and wide-grip dips.
There are no secrets, magic formulas or killer techniques that will "shock"
your chest into massive growth. Stick to your basic presses, focus on
overload and progression, and I promise that you will see impressive gains.
Here are the most effective lifts for packing muscle onto the chest:
Flat/Incline/Decline Barbell Bench Press
A standard barbell press is the meat and potatoes of any effective chest
routine. This basic compound movement will allow you to handle the most
weight through the given range of motion.
The incline press will shift more of the stress to the upper region of the
chest while the decline does the opposite, targeting the lower/outer region.
The flat bench press works the upper and lower regions equally. I highly
recommend a standard barbell press as a basic component of your chest
routine.
Flat/Incline/Decline Dumbbell Press
Dumbbell presses are another basic and highly effective movement for
stimulating chest development. The main advantage that they have over the
barbell is that they allow you to move through a more natural range of
motion, helping to prevent shoulder injuries.
They also prevent strength imbalances from occurring since one arm can't
cheat for the other. The only drawback is that you are not able to handle as
much weight. In any case, a standard dumbbell press is an awesome
movement that allows for great chest stimulation.
Wide-Grip Dips
An amazing movement for the chest that is often overlooked. Make sure to
use a wider grip and lean forward to shift the stress from the triceps onto
the pectorals.
If pressing your own body weight is not sufficient then you can always add
resistance using a weight belt. Dips are an excellent compound movement
for overall chest development.
Sample Chest Routines
Chest Routine# 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
All sets should stay within the 5-7 rep range and should be taken to
concentric muscular failure. Write down the details of each workout you
perform and focus on progressing in either weight or reps from week to
week.
To learn the proper methods for training all of your other muscle groups,
make sure to visit www.MuscleGainTruth.com. You can gain instant access
to a complete online video lesson series outlining the most effective
techniques for training your shoulders, arms, back, legs and abs, all in step-
by-step detail.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a
renowned natural bodybuilding and fat loss expert, best-selling fitness
author, and creator of the wildly popular online muscle building program,
"The Muscle Gain Truth No-Fail System". Learn how to build muscle and
gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.
com.
Sean is also the owner and operator of the web's premier muscle building
and fat loss support community, currently accepting new members at www.
FitnessInnerCircle.com.
Note to the reader: You are free to reprint and redistribute this article as
long as the content is not altered in any way, the links remain live and the
author resource box (including this message) is left intact.