| Since the beginning of bodybuilding time, men have | | | | At the same time, try to pull your shoulders down (you |
| wanted to build a chest that enters the room a good 2 | | | | might feel a stretch running along your neck between |
| seconds before the rest of their body. They want a | | | | your shoulders and your ears - the more stretch you |
| chest that stands out and commands attention, a | | | | feel, the more you need to work on holding this |
| chest that steps up and sticks out. A broad chest that | | | | position). |
| women seek to lay their head upon. | | | | This should pull your shoulders back and pop your |
| And ladies too, seek a beautiful chest, one that | | | | chest out at least two inches. |
| accents their natural assets. But they also want their | | | | You should feel tension between your shoulder blades |
| chest to be sleek and feminine like the rest of their | | | | as your muscles work to hold that position. You might |
| physique at the same time. | | | | also feel a stretch in your chest. |
| Well, achieving either of those goals is easily attainable | | | | Now hold this proud posture as much as you can all |
| with a thorough chest routine. And add a few expert | | | | day and when standing around in the clubs or in line at |
| tips and tricks into your overall plan, and you'll have the | | | | the grocery store. |
| chest of your dreams without the shoulder injuries of | | | | Trust me, someone will notice! |
| your nightmares. | | | | Exercise Descriptions |
| Shoulder injuries have always been the rain on the | | | | DB Flat Bench Press |
| chest training parade. Injuries are often due to | | | | Hold the dumbbells above your chest with your palms |
| overtraining, improper form, or simply not applying a | | | | turned toward your feet. |
| back training ying to the chest training yang. | | | | Lower the dumbbells to chest level. Press the |
| So when you do this routine, it will train your entire | | | | dumbbells straight up above the chest. |
| upper, upper body. By that I mean your chest, your | | | | BB Row |
| rear delts, the rhomboids between your shoulder | | | | Stand with your torso bent and parallel to the floor. |
| blades, your traps, and your rotator cuff muscles. From | | | | Contract your glutes, brace your abs and keep your |
| your ribs to your collarbone, at both the front and back | | | | spine in a neutral position. |
| of your body, your muscles will be exhausted, but | | | | Keep the lower back in a neutral position and your |
| trained to just the right level of exhaustion. | | | | knees slightly bent. |
| With just the right volume, but without overloading the | | | | Grasp the barbell with your hands slightly wider than |
| shoulder joint, we are going to use basic chest | | | | shoulder-width apart. |
| exercises, but with a twist in a few cases, to make | | | | Row the barbell to the abdomen and bring your |
| the most of the least. By training with supersets, you'll | | | | shoulder blades together. |
| get in and out of the gym if you do only the 6 | | | | Slowly lower to the starting position and repeat. |
| exercises below. Talk about a beautiful chest fast. | | | | Do NOT round your lower back. |
| While the full program offers the optimal volume for | | | | Wide-grip Seated Row |
| mega-chest-mass, I've included some substitutions for | | | | Use a long bar and take a greater than shoulder-width |
| women that are a little concerned with adding too | | | | overhand grip. |
| much mass too fast to their chests. So make sure to | | | | Keep your arms and back straight, knees slightly bent. |
| read training substitutions, included below the workout, | | | | Row the handle back as far as possible bringing your |
| so you can customize the program to your goals. | | | | shoulder blades together. |
| I've also included a summary of the methods, and a | | | | DB Incline Press |
| bonus instant chest building technique you probably | | | | Lie on a bench with the backrest inclined at 45 |
| never think of, after the workout. As well, a complete | | | | degrees. |
| set of exercise descriptions is included at the end of | | | | Hold the dumbbells above your chest with your palms |
| the article. | | | | turned toward your feet. |
| THE UGN STANDOUT-IN-THE-CROWD CHEST | | | | Lower the dumbbells to chest level. Press the |
| workout | | | | dumbbells straight up above the chest. |
| Superset 1: | | | | DB Fly |
| Rest 60 seconds between exercises. Rest 90 | | | | Lie flat on your back on a bench and hold the |
| seconds before repeating the superset. | | | | dumbbells with your palms turned towards your body |
| A1) DB Flat Chest Press (4 sets x 6 reps) Tempo: | | | | (palms will face each other). |
| 3-0-1 | | | | Maintain a slight bend in your elbows at all times. |
| A2) Barbell Row or Seated Wide-grip Row (4x8) 2-0-1 | | | | Slowly begin to lower the dumbbells out to your side |
| Superset 2: | | | | until your elbows reach shoulder level. Don't lower the |
| Do not rest between exercises. Rest 60 seconds | | | | dumbbells any further. |
| before repeating the superset. | | | | At this point, squeeze your chest and bring the |
| B1) DB Incline Press (3x8) 2-0-1 | | | | dumbbells up and in to the start position under control. |
| B2) DB Chest Fly (3x10) 3-0-1 | | | | Medium-Grip Bench Press |
| Superset 3: | | | | Keep your feet flat on the floor, legs bent, and upper |
| Do not rest between exercises. Rest 60 seconds | | | | back flat against the bench. |
| before repeating the superset. | | | | Grip the bar half-way between shoulder-width and |
| C1) Medium-grip Bench Press (3x12) 2-0-1 | | | | your normal bench press grip. |
| C2) DB External Rotation (3x10) 2-0-1 | | | | Keep the elbows close to the sides to emphasize the |
| Female exercise substitutions: | | | | triceps. |
| Do only 2 sets of each exercise. | | | | Have your spotter help you take the bar from the |
| For exercise A1), substitute the maximum number of | | | | rack. |
| pushups you can do in place of the DB Flat Chest | | | | Keeping your elbows close to your sides, lower the |
| Press. | | | | bar straight down to the bottom of your chest. |
| How to Instantly Increase Your Chest Size | | | | Pause briefly and then press the bar back up above |
| This is something that everyone should be doing, | | | | the chest in a straight line. |
| several times per day. If you work at a computer, you | | | | DB External Rotation |
| should be trying to hold this position all of the time. | | | | Sit on a flat bench holding a light dumbbell (start with |
| Here's what to do: | | | | 5lbs). |
| In a seated or standing position, hold your arms down | | | | Bend your right knee and place your right foot on the |
| by your side. | | | | end of the bench. |
| Externally rotate your shoulders so that your palms | | | | Rest your right elbow on the top of your right knee |
| are now facing forward. | | | | and hold the DB in the bottom position. |
| Use the muscles between your shoulder blades to | | | | Slowly, using the small muscles of your rotator cuff, |
| bring your shoulder blades together. | | | | externally rotate the DB up and back until it is in the |
| Squeeze extra hard and pull your shoulders back by | | | | finish position (your forearm is perpendicular to your |
| contracting your rear delts. | | | | body at the top of the movement). |