Posts Tagged ‘pecs’
3 D Instructions Exercise “Explosive Push Up” for pectoral / chest www.passion4profession.net
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AskTheTrainer.com Push ups are the classic resistance training exercise with your own body weight. You know that. The biggest mistake people make while performing pushups is to not start with their chest on the floor. If you start with your chest on the floor you will develop the proper range of motion. If you don’t lower yourself all the way to the floor at first, it will be very difficult for your to develop functional strength. Keys 1. Keep spine in neutral alignment, this includes your head. 2. Keep Core Tight, same as spine in neutral alignment but focus on drawing in your belly button. 3. Lower your chest all the way to the floor. 4. Keep your shoulder blades retracted. 5. Do not lock out and snap your arms at the top. If your goal is to build your chest, you can do many more effective exercises for the pecs. If your goal is to build functional strength, you must master the push-up through full range of motion before you can expect to reach your full potential. Always perform weight training exercises within your envelope of function. If it hurts, Don’t Do it. If you have protracted shoulder girdle, push-ups are not a good exercise to do, especially if you do them wrong. AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
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Using weights to work the upper body using the whole body. Increase bone density and prevent osteoporosis by lifting weights with your entire body.
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Nearly every bodybuilding “expert” on the Internet tells you the same thing with regard to advice on “how to build big pecs. ” Most of it sounds something like this:
“In order to build bigger muscles, you need to train heavy. You can work out with more weight while bench pressing for bigger pecs than you can while doing isolation movements, such as flyes. Therefore, heavy bench pressing is an absolute must as a cornerstone exercise for building big pec muscles. ”
That’s what they’re telling you. Yet any close look at the goings-on in gyms around the world can reveal a different story; they’ve all got their group of guys doing set after set of bench presses who have little to show in terms of pectoral development. Additionally, any close look at the world of power-lifting can clue us in. Power-lifters can perform heavy bench presses like no one else. Yet many of them have pectoral development that resembles that of a 12-year old kid (with a bit more hair).
What is the real answer to the ‘how to build big pecs’ question? Here’s my advice based on 25 years of experience with exclusively natural bodybuilding:
First. . . Realize that “heavy” is a ‘relative term’
When someone gives you an overly generalized piece of bodybuilding advice like “train heavy”, it might be time to ask yourself whether he’s playing with a full deck or merely assuming that you’re not. “Heavy” in what context? “Heavy” compared to what? The term “heavy” is a relative one if there ever were any.
Let’s start with the issue of context. If you can do bench presses with 200 pounds for six repetitions and you’re straining on the sixth rep – that’s a heavy weight for you on bench press. If you perform dumbbell flyes in place of the bench pressing and can only use a fifty pound dumbbell in each hand for a demanding six reps – well, that’s heavy too, in the context of isolating your pectoral muscles. Are you not training “heavy” on the flyes due to the fact that they can’t be done with the weight of the bench presses? That’s silly. Your pectoral muscles are working damned-near all by themselves to get those dumbbells through the flye movements. The bench presses comprise merely more weight being moved with the aid of muscle groups other than your pectorals – namely your deltoids and triceps.
Secondly, let’s talk “heavy” in a comparative sense. If you weigh 130 pounds, dumbbell flyes with 35 pound dumbbells might be heavy. To a bodybuilder weighing in at 230 pounds, 80 pound dumbbells might be usable for a workout, albeit “heavy. ” The focus of relativity within the context of the comparative for successful bodybuilding should only be toward how heavy the weight will be when you’ve reached your muscle building goals as compared to what it is in the present.
So, don’t let a generalized “train heavy” from a ‘muscle head’ allow you to mistakenly think that YOU are the mental lightweight (pun overload).
‘How to Build Big Pecs’: Well-executed flye movements
It’s surprising that self-appointed bodybuilding “experts” on the Internet are getting away with asserting that the answer to ‘how to build big pecs’ lies in using bench pressing as a cornerstone exercise. All that’s required is a little knowledge of bodybuilding history to know that bench pressing is often not the best prescription for bigger pecs. I perused a classic article by pro bodybuilder Scott Wilson back in 1987 in which he explained how he never acquired any appreciable pectoral size until he dumped the bench pressing in favor of strict and heavy flyes.
And what of the opinion of the late Vince Gironda – “trainer to the stars” and owner of the famous Vince’s Gym? He asserted that regular flat bench pressing to the chest was nearly useless for pectoral development. He hypothesized that using a wider grip on bench presses and bringing the bar down to the neck (directly above the shoulders) is the only way to make pressing into a stimulus for chest development.
Personally, ‘bench pressing to the neck’ always provided me better pectoral stimulation than the conventional method. However, it’s tough on the shoulders – even while using a Smith Machine.
For this reason (among others), I recommend going the Scott Wilson path if you’re having trouble with pectoral growth. Strict, heavy, well-executed flye exercises can be a ‘how to build big pecs’ wonder movement if done with attention to detail within both form and the larger workout formula.
Using Flye Movements to Build Bigger Pectorals
If there’s one major key to ‘how to build big pecs’ by utilizing flye movements, it’s performing the flyes with proper form. Too often, bodybuilders default from strict execution of these movements to one resembling a combination between a flye and a pressing exercise. They do this by hinging at the elbow area (even ever so slightly) at the mid-point of dumbbell flye exercises where maximum force could have otherwise been called upon by the outer pectorals. This tends to reduce stress on the target area, much to the physical comfort of the trainee and the detriment of possible chest development.
If you want bigger chest muscles, resist the temptation to hinge at the elbows and make the entire movement occur at the front of the shoulders. Only bend the elbows slightly (to prevent hyper-extending the joint) and keep that bend from increasing as you go through the arcing movement of each repetition. Do not lower the arms below the horizontal plane at the bottom of the movement. Attempt to ‘squeeze’ the pectorals at the top of the movement with each repetition. Try to arch your back slightly and stick your chest out a little with each positive rep – as opposed to “sinking” the chest in order to eke out the repetitions with less demanded effort.
If the typical “how to build big pecs” advice (i. e. “heavy bench pressing”) has left you flat, I suggest you give heavy dumbbell flyes a try. When combined with an optimal bodybuilding workout/recuperation strategy, you’ll likely be pleased with the. . . bulbous results.
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A simple effective bodyweight Workout ADD us on Myspace profile.myspace.com this is based on Scooby1961 KilleHome Chest Workout www.youtube.com i just improved it so you can do it without dumbells have fun and work out
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AskTheTrainer.com Spider Man pushups are a great exercise to really challenge your core stabilization as well as your chest. These will also get your heart rate up so they work great in a weight training circuit. Recommended reading about chest exercises… AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES-CES, CSCS AskTheTrainer.com
http://AskTheTrainer.com/best-chest-exercises.html
Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS
Retraction allows you to work the most muscle fibers in the chest. If you cannot retract your shoulder blades due to bad posture, you must strengthen the muscles that do so.
This means you need to perform rowing exercises with proper form and stretch your chest and anterior deltoids if you have forward shoulder posture.
Lower the weight all the way to your chest and pause.
If you can’t lower the weight all the way to your chest, you do not have to. Just make sure you are not being lazy.
When you lower the weight all the way to your chest, your pecs are actually not working as much, but it’s okay, because you will more than likely be doing more chest exercises which isolate the pecs.
The sticky point is the point in which you know the lift will be completed. Hold your breath until then.
If you exhale before you pass the sticky point, you will lose all intra-abdominal pressure, lose the optimal bench press form and not get the full benefits of the bench press.
http://AskTheTrainer.com/bench-press-secrets.html
Duration : 0:0:41
I will show some of the different variations of push ups. Most of these exercises are not for beginners!
Duration : 0:4:19
This is a video of my progress from my 10 week Powerlifting program for the bench press. My touch and go went up 25lbs and my pause so far has gone up 15 lbs. My progress has a lot to do with my workout partners.
Duration : 0:5:25
8 Weeks to a GREAT Physique! Episode 1: The Perfect Push-up! ( 3 types) Rate Comment and Subscribe! Enjoy everyone! xD
Duration : 0:5:49