Posts Tagged ‘bodybuilding’

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You spent hours and hours in the gym doing your Chest Exercises. You commemorate Mondays as “International Chest Day” with your Gym Bros. You’ve tried all variations of the Bench Press on all angles of Incline and Decline, different variations of the Push-Up, and done all the exercises you researched from YouTube, yet you still can’t seem to make progress.

What keeps you from building that strong and massive Chest so that you can proudly wear your Superman shirt?

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You might think that to build a stronger and massive chest, you need to do more chest exercises. That simply follows logic, and it’s correct. But what keeps you from building a stronger and massive chest is the same thing! Doing Chest and Arms three times a week in your exercise program will not help you build a massive chest, but it will only lead to plateau and even overuse injury in the long term.

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Here’s the secret to building a massive Chest and Stronger Bench Press:
If you want to improve your PUSH, you have to work on your PULL.

Gym bros logic think that because you cannot see your back in the mirror, it does not exist. You want to build muscle mass that will make you look good, and since you can’t see your back, it’s useless! Right??

Wrong.

Working on your PULL will actually enhance your PUSH. Strengthening the shoulder stabilizers (Rotator Cuff muscles) and activating the posterior scapular region (mainly the Trapezius and Rhomboids muscle) for the Upper Back increases reciprocal inhibition and dynamic stability. The more stable your shoulders are, the more efficient your Bench Press will be! And of course with more efficient Bench Press you can lift heavier weights and build massive Pectoral muscles.

The “Strength Doc” recommended a Push to Pull ratio of 2:1 for healthy shoulders. On a daily basis, we’re underworking the back muscles by sitting slouched on our office desks and obsessive handheld technology use. Having this slouched posture keeps the Pectoral muscles on a contracted state and ‘hides’ them from full view. Strengthening your Upper Back improves your POSTURE which helps you flaunt your Pectoral muscles that you’re working hard on.

If you really want to improve your Bench Press, build a massive chest,  and look good overall, working your Back is the secret!

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Here are other great ways to improve your Bench Press and build a strong and massive Chest:

• Give your chest proper rest and recovery time. Getting a massive pectoral muscle doesn’t come from blasting your chest five times a week. Give each muscle group you work on – including the chest muscles – one to two days of rest in between workouts. Remember: No Recovery, No Improvement!

Stabilize your shoulders. A powerful push comes from a strong foundation for your arms from your shoulders and core. The more stable that foundation is, the more you’ll be able to bench press. Learn how to stabilize your shoulders here.

Improve your form. The bench press is simple: unrack the bar, drop and push – repeat ‘x’ number of times, then rack the bar. However, this simplified mentality might be what’s holding you back. Like what I mentioned previously, even your shoulder placement affects your Bench Press. Is your grip correct? How wide or narrow should your hands be? Where should you bend your elbows? Do you keep your spine flat? Do you keep your feet down? Get the right answers for these questions from a certified Personal Trainer to get faster results.

Get a well-designed program for your Chest exercises. Stop listening to the meat heads in the gym and start training seriously! There is a Training Principle called the Principle of Individuality which states that each individual has their own response and adaptation to any training program. This simply means that what might have worked for that meat head will not necessarily work for you. So if you want real progress, then stop following random advices from people you see in the gym.

If you want to achieve the best results, then follow the best program! Get your customized program by clicking here.

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10 Minute Trainer - Workout for the Busiest People

 

Here is a good resource for Bodyweight exercises that you can do at home or in the gym. The video claims 44 different exercises, but I cut it down to 40. Some of the exercises are just variations of another. Some of them also requires a few equipment like a stability ball or a pull up bar, but most of the exercises can be done at home without any equipment. You can see different kinds of push-ups, variations of pull-ups, roll outs, and of course, burpees.

This is a good list, but one thing I noticed is that they’re mostly upper body exercises. This guy needs to squat! Out of the claimed 44 exercises, there are only around 5 to 8 exercises that targets the legs. If he included the squat and lunge variations, the list could be longer!

Here are the exercises:

  1. Mountain Climbers
  2. Dragon Walks
  3. Jumping Lunges
  4. Pike Roll Out
  5. Burpees
  6. Hanging Knee to Elbow
  7. Frozen V-sit
  8. Spiderman Push-up
  9. Single Leg Burpee
  10. Hindu Push-ups
  11. Diamond Push-ups
  12. Lawnmower Extensions
  13. Archer Push-ups
  14. Fingertip Push-ups
  15. Hanging Leg Raise
  16. Clapping Push-ups
  17. Single Leg Box Jumps
  18. Chest Tap Push-ups
  19. Archer Pull-ups
  20. Clapping Pull-ups
  21. Crucifix Push-ups
  22. Hanging Wipers
  23. SHOP

  24. Hanging Leg Raise to Lever
  25. One Arm Hanging Leg Lifts
  26. Pistol Squat
  27. L Sit
  28. Dragon Flags
  29. Ab Crunch Shredder Dips
  30. Triple Clap Push-ups
  31. Lalanne Push-ups
  32. Muscle Ups
  33. Standing Ab Wheel Roll Out
  34. Bodyweight Tricep Extension
  35. One Arm Push-ups
  36. Thigh Slap Push-ups
  37. Superman Push-ups
  38. Hannibal Leg Flutters
  39. One Handed Clap Push-ups
  40. Back Flip Burpees
  41. 360 Push-ups

Watch the video here:


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