Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Complete Pec Training Tips


Put these pec techniques to use and develop that full, muscular chest today.

For most people I see in the gym, the bench press has become more about building an ego than building a quality set of pecs. Rather than worry about how much you can lift, you need to focus your attention on how fully you can train and fatigue the pecs themselves (rather than the arms, shoulders, back, quads, etc.)

Here's an oldie but a goodie to help get you to isolate your pecs on the flat bench press. It's a simple technique that can really make a difference in how fully and intensely you're able to hit the pecs:

Sit upright with perfect posture on the end of a flat bench. Roll your shoulders back and down slightly-almost as if you're pushing your shoulder blades towards each other. Hold this position as you lay back on the flat bench.

With a shoulder's width grip and your elbows in, maintain this position throughout the bench press. It may feel awkward at first and you won't be able to lift as much weight as you're used to, but you'll hit your pecs hard and you'll feel the pump.

Add some variation to your chest training and blast your upper chest (the key to that ripped look) with this killer Giant Set:

warm-up your pecs thoroughly first. Dumbbell Flyes on the Incline Bench. Set the bench at a slight angle of around 30 degrees or so. Be sure to get a full stretch on each rep, and push yourself to failure. I like to use moderately heavy weights here (60 lbs. or so).

Dumbbell Incline Presses. Go right into these without any rest at all using the same dumbbells you have in your hands from the Flyes. Go deep on each rep, throwing your chest out and upward at the stretch point. Then squeeze hard at the point of full contraction. Go to failure.

Barbell Incline Press. Now jump right into Barbell Incline Presses with a moderate weight. Your pecs will be substantially fatigued at this point, so you'll want to have a spotter to help you push out some solid reps. Again go to failure.

Dumbbell Flyes on the Incline Bench. Drop your original dumbbell weight in half (30 lbs. in my example). Maintain great form and go to failure. Dumbbell Incline Presses. Finally, go right into Dumbbell Presses again with the same weight you already have in your hands. No rest. Pump out as many as you can. This final leg of the Giant Set really separates the men from the boys, or the women from the girls as the case may be.

Take a 90 second rest and repeat entire Giant Set once or twice more if you dare.

To bring out the full striations in the pectorals, you need the type of continuous tension you get from doing cable work. Here are a couple of my favorite cable movements for the chest.

Cable Crossovers. These are standard exercise for almost every advanced trainer, and yet you watch ten different people perform the exercise and you're likely to see ten different variations. Almost all variations of this movement have some redeeming value.

Personally, I like to do Crossovers standing almost straight-up. Pull your arms down and hands together at a point about 6 inches in front of your lower abs. Perform the negative slowly, allowing your arms to rise above your head before exploding downward again.

In addition to this technique, I also like to do Crossovers bent at the waist (about a 45 degree angle) leaning forward. When the arms go up, the shoulder blades pinch together. When the arms come down, you should flex as if striking a "most muscular" pose.

Cable Flyes on the Flat Bench. A personal favorite. I really enjoy the continuous tension Cable Flyes provide and the explosive pump you get in your pecs when the exercise is performed properly.

Place the handles on the low-pulley on the cable machine, and position a flat bench in the middle. Use moderate weight, keeping your elbows only slightly bent throughout the entire movement. As with all cable work, emphasize the movement by flexing hard at peak contraction.

Cable Flyes on the Incline Bench. Another favorite of mine. For best results you want to use an incline bench with about a 30 degree angle. This will really hit the mid and upper pecs. A great movement for carving that chiseled, plate of armor look into your chest.

Apollo Supplements.com - http://www.apollosupplements.com - Health & Fitness Supplements/Nutrition - 40% to 70% off. Find a huge selection of Health & fitness supplements & nutritionals at Apollo Supplements. We carry all major name brands including AST, EAS, Optimum, Muscletech, and many more.

Copyright ApolloSupplements.com - MuscleMaster, Inc.


MORE RESOURCES:

Can I build muscle without going to a gym?
TheHealthSite
According to Arnav Sarkar, strength coach and fitness trainer, bodyweight exercises can definitely help beginners, but may not be able to build muscle after a certain extent. 'Yes, it is possible to some degree, especially for beginners. The key is to ...



Here's a quick way to blast fat AND build muscle [video]
Bangor Daily News
I have a love/hate relationship with barbell complexes. I love them because they make cardio workouts less boring and more effective by boosting the burn and intensity without stressing the joints. I kinda hate them because, done right, they can be a ...

and more »


The One Thing You Need to Do to Build Muscle
STACK News
We've all seen the 150-pound soaking wet trainee who kills himself in the gym day in and day out but isn't gaining muscle. Why? He may have drawn the short end of the stick in the genetics pool, but another reason may be the lack of nutrition before ...



Tech Times

Bodybuilders Are Slurping Breast Milk To Build Muscle But Is It A Good Idea?
Tech Times
Some fitness buffs are looking to buy breast milk, believing it can help them achieve bodybuilding goals. Experts say it's not a good or healthy decision. (Photo : Andrew Burton | Getty Images). This story puts a whole new spin on the "got milk ...
Men bulking up by drinking breast milkKFDA
Looking to bulk up? Breast milk is the latest trend in weightliftingKABC-TV
Breast milk is becoming a hot commodity for bodybuilders to bulk upExaminer.com

all 101 news articles »


Older adults need to double protein intake to build muscle
Mumbai Mirror
It is well known that consuming protein stimulates the body's cells to build protein. However, getting older combined with eating less protein can lead to a decline in the body's muscle-building efficiency. Maintaining and building muscle is especially ...



Rock star Sohail gives Pakistan mountain of muscle
Taipei Times
As a youngster, dreaming of making a name for himself, Khan used to throw stones down the hills in Malakand — the mountainous tribal area in Khyber Pakhtunkhwa Province — to build muscle to bowl fast. Deprived of basic cricket facilities, Khan ...

and more »


Fitness program for women
The Philadelphia Tribune
When you build muscle, you burn fat more readily. Exercise should be a part of everyone's lifestyle. Fitting an exercise routine into your lifestyle is not the easiest task in the world. There are plenty of excuses to keep you from going on that ...



Stuff.co.nz

What to eat after your workout
Stuff.co.nz
Similarly, if your goal is to bulk up and help build muscle tissue, what you eat immediately after your session is crucial to ensure you reach your training goals. Unfortunately it is all too common to see a regular exerciser completely blow all their ...

and more »


Pensacola News Journal

15 Ways to burn calories
Pensacola News Journal
"Muscles burn the most fat and torch the greatest amount of calories in the least amount of time, so weight lifting to build muscle mass is highly effective in burning extra calories," Phaneuf says. "Feed the muscles, burn the fat." 2. GET INTENSE ...



Slate Magazine (blog)

Looking's Russell Tovey Is Glad He's Not An “Effeminate,” “Tapdancing Freak.”
Slate Magazine (blog)
But the healthy response to that anxiety is not to obsessively build muscle to such an extent that you feel you could beat “the pack” in a fight. Indeed, if your goal is to live in a less homophobic world, this is probably the worst reaction, playing ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.