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Aside from premature ejaculation, one embarrassing problem that many men are trying hard to get rid of is having man boobs, or big breasts looking like that of a woman. It can also be frustrating as you cannot go for a swim in public beaches and showing off those great pectorals. If you are one of these men trying to find ways to get rid of man boobs, cheer up, there are solutions to your problem.

Before trying out some solutions, it is important to understand that if you are in your adolescent stage, having man boobs can be normal. Adolescence is a stage of a lot of hormonal changes and with this comes along many changes in the body, and that includes the development of big breasts or the condition called gynecomastia. If you are still in your younger age and you are not obese, you don't have to worry about finding ways to get rid of man boobs, as they will disappear by themselves.

However, if your case is not about hormonal changes, and you are overweight or obese, eliminating this problem must be a priority for you. Here are some options and ways to get rid of man boobs and enjoy a leaner and fat free body.

(1) Diet change. Man boobs are fat on the chest and they are most commonly developed due to obesity or being overweight. Like wanting to get rid of any other extra fats in the body, you have to start with changing your diet. Switch t a healthier diet and fiber-rich vegetables and fruits. Cut down on fatty foods as well as meat. Although a change in diet alone cannot do the magic, it will help a lot if complemented with proper exercise.

(2) Exercise. With a change in diet, cardio and strength training exercises are the best ways to get rid of man boobs. Burning those extra fat the healthier and safer way is indeed the best route you can take to flatten that chest. Not only will this help you get rid of that fat chest, it will also help you lose weight, keep in shape and live healthier. Among the exercises effective in eliminating man boobs are cardio exercises to burn the fat and anaerobic exercises to tighten the muscles in your chest. You may start with walking or running and do bench press, chest press or push ups in the gym. Find a trainer to guide you to a good exercise program to eliminate man boobs.

(3) Supplements. There are also herbal supplements that are available in the market which specifically targets the reduction of man boobs. However, you have to do in-depth research as to their effectiveness. Of course, it involves spending your money and for sure you do not want to spend on something that is not working for you.

(4) Surgery. If you do not want to move a finger and still wants to lose that extra fat dangling on your chest, you may opt to do breast reduction surgery. Results are instant but this is also one of the options with higher risks. Not anyone can also have surgeries, as you will also be assessed if you are fit enough to go under the knife. If you can still move your body and exercise, there is no reason for you to opt for the safer and natural way to lose those fats.

In looking for ways to get rid of man boobs, always keep in mind to stay safe always by consulting your doctor especially when it comes to strength training and opting for natural and safer ways to keep fit and be fat-free.

Posted in Build Muscle, Chest Workouts

The bench press is the "holy grail" of all weight training exercises. When you hear weight lifters or gym rats discussing their workout routine with one another, one of the first things you always hear is them talking about how much they can bench press. How much you can bench press is something that we "gym rats" take great pride in. While it is important to push yourself in order to maximize your abilities - it is more important to take the proper precautions so you don't end up on the wrong side of a horrific injury.

The bench press injury that USC star running back Stefan Johnson suffered in 2009 was a real eye opener in the fitness community, and made us realize how important proper safety is. Johnson was injured during a routine workout in which he was bench pressing 275 lbs. The bar fell on his throat and caused some very life threatening injuries. Johnson had to have emergency surgery to repair a crushed vocal cord, Adam's apple and torn muscles. Doctors credited his incredible survival with strong muscles in his upper body and neck which helped to keep open breathing passages.

I imagine I have your attention now! This story is not meant to scare you - it's meant to show that you need to take the proper precautions because if this can happen to a star college running back at one of the nation's most touted programs, it can happen to anyone.

1. NEVER lift without a spotter.

Even if you are lifting relatively light weight, it is important to get in the habit of having a spotter present with you bench press. The spotter should place both hands firmly on the bar when you life the weight off, and not release until it is 100% clear that you have control of the bench press bar. Even if you are lifting light weight for your strength level, it is easy to have a hand slip or even a shoulder/elbow give out. The bench press is a very physically daunting exercise, and a lot of things can get injured during the movement. The bench press puts a lot of stress on upper body joints so having a spotter around at all times is absolutely necessary!

Another good rule of thumb is to know your spotter, and try to lift with the same person every time. If you ask a stranger to spot you, you are taking a chance because you don't know their experience level and they don't know how much weight you're accustomed to lifting.

If for one reason or another you are bench pressing by yourself, make sure to do so on a "power rack." Most gyms have power racks and they contain safety pins that catch the bar if it happens to drop. Make sure to set the safety pin on the power rack so it does not interfere with your repetitions on the way down.

2. KNOW YOUR LIMITATIONS!

I can't stress this enough. We all feel like Superman once in a while in the gym and think we can push it farther than we ever have. The majority of all injuries have happened when people are attempting to life more weight than they ever have before. If the most weight you have ever attempted to bench press in 250 lbs., don't be the fool who attempts to lift 285 lbs. and ends up with a torn pectoral muscle or has the bar violently dropped on your chest. Attempting to lift even 25 lbs. more on the bench press than you have ever done is very physically demanding, and most people underestimate this. If you want to attempt a one rep bench press max, don't go more than 5 lbs. over your current maximum lift at a time. If you complete the lift going up 5 lbs., then you can try to lift 5 lbs. more - but NEVER without a spotter.

If you are attempting a career high bench press, make sure to let your spotter know. A good spotter should keep his hands on the bar and guide you down to make sure that you are able to stabilize the weight. On the way up, the spotter should keep his hands on the bar without helping - unless you need the help. This can prevent a lot of injuries, and if the bar comes crashing down on your chest because its too heavy, the spotter will already be in perfect position and can help prevent a bad injury.

3. Always wear workout gloves.

Some of the bars become very slick when they are worn, and if your hands start to sweat they can become very slippery. A good pair of workout gloves will give you an iron grip on the bar, plus a nice psychological boost to to lift more weight as well. When you are attempting to lift heavy weight on the bench press, a good pair of workout gloves is key. Wearing gloves is a great preventative measure to take, and should eliminate any kind of hand slippage on the bar.

4. Make sure you've stretched.

Take the time to get your entire upper body loose before jumping on the bench. You should stretch out your shoulders, back, chest and legs, as all of these muscle groups are involved in the movement. Many injuries can be avoided by understanding and practicing this often overlooked step.

Before your next session, remember to review all 4 of these rules to help prevent any accidents or injuries. The bench press is meant to be a fun fitness challenge, just make sure to do it safely!

Bench-Mor™ has developed the quickest way to increase your bench press and is guaranteed to improve your max by 10%. While reducing the stress on your shoulders, elbows and chest, the patent-pending device will help perfect your form and build muscle memory resulting in immediate and substantial power gains.

Posted in Chest Workouts, Workouts

There is no escaping this truth, everybody wants to build bigger chest muscles.

I see tons of new wannabe bodybuilders going to the nth degree with set after set of chest fly's and bench presses, feverishly attempting to get the best chest workout possible. Little do they know, building an enormous chest is not really that difficult.

Here are the secret ingredients you need to know to do the best chest workouts and build a huge chest. For this chest workout, you will need effort, consistency and progress with adding weight and reps and that is it. Sounds straightforward doesn't it?

If you're going to be using weights to build your chest, the two main movements are press and fly. To get the most impressive results focus ninety percent of your activities on the press rather than the flye movements.

You can and should mix up your chest workout with flys. But your main focus is the press. This obviously means good old school barbell presses, dumbbell presses and dips employing a wide grip.

There are no pills you can take, you need to put in the work. The excellent news is that it's easy to get the best chest workout so long as you have a good method like progression and overload strategies. You will begin to see gains quick.

This chest workout routine is certain to be the best chest workout you've ever done.

Flat, Incline, Decline Barbell Bench Press

The barbell press is one of the most basic chest exercises there is. It's movement lets you handle most all the weight during your entire range of motion.

As you most likely already know, the incline bench press works basically your higher chest muscles and the decline bench press works primarily your lower chest muscles. The regular flat bench works higher and lower about equally. You've got to remember that you must add a barbell press to your chest routines to see maximum results.

Flat / Incline / Decline Dumbbell Press

Dumbbell presses are most efficient if you want to build chest muscles. Using dumbbells lets you incorporate a much more natural range of motion for this while getting maximum pectoral kick. It also keeps shoulder wounds in check.

Using a dumbbell also keeps you from what's called musculature disparities. One side being stronger than the other. This is because stress and muscle stimulation is distributed equally across either side of your body. Using dumbbell presses is a good way to get the best chest workout possible.

Wide-Grip Dips

I see many people who skip over this awe-inspiring chest exercise. Why? I will never know. Employing a broader grip permits you to actually target the entire pectoral muscle as it lessens the strain on your triceps to do the movement. It's great for isolation.

Sometimes the weight of your own body may not suffice. It's okay to add a weight belt for more resistance. If you're trying to find overall pectoral kick and development, wide grip dips are vital.

Sample Chest Routines to realize the best chest workouts possible.

Chest Routine# 1

Flat Dumbbell Press: two sets of 5 to seven reps
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps

Chest Routine# 2

Incline Dumbbell Press: 2 sets of five to 7 reps
Flat Barbell Bench Press: two sets of five to seven reps
Wide-Grip Dips: 2 sets of five to 7 reps

Your objective should be to work to concentric muscle-bound failure through all the reps, while limiting each set to 5-7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.

Make sure to keep your written goals to attain concentric muscle failure during all of your repetitions so that each set you are doing is only 5-7 reps at maximum. Make sure to write down your progress from day to day to actually get the best chest workout of your life!

Posted in Build Muscle, Chest Workouts, Workouts

Aside from building up biceps and abs, one of the main concerns of men is how to get a bigger chest. Having a well defined chest can give you a more confident posture. Here are some exercises that will help you increase the volume, size and definition of your pecs.

To avoid injuries and to get the most out of these chest exercises, each of the chest exercises should be performed with proper form. For lifting exercises, if you are to lift heavy, be sure to have a spotter to supervise and to help you out.

Do push ups. For beginners, push ups tend to be hard but, when you keep on doing them, they will soon be easy for you to perform. Have your hands about shoulder width apart when doing push ups.

Bench Press. It is the most popular chest building exercise of all time on how to get a bigger chest. It requires a large number of muscle fibers to perform, which triggers the body's natural growth hormone response. It is best to perform 8-12 reps and 1-3 sets to build muscle mass and hypertrophy. Don't let the bar touch your chest for it causes some pressure to your shoulders.

Inclined and Declined Bench Press. They are the same with the bench press but the bench is inclined upwards and declined downwards. These two work more on the upper and lower pectoral muscles.

Bar Dips. This is a chest and triceps exercise that works your chest and triceps muscles. At first, you can start dips with just your own body weight and then later on use a weight belt. This is done by holding yourself at arm's length on the parallel dip bar and slowly lowering yourself. At the bottom of the rep, push yourself back at the starting position. When doing bar dips, the more forward you lean, the more chest muscle gets involved in the movement.

Dumbbell Fly. This exercise isolates the movement to your chest muscles. You do this by lying flat on a bench, and hold dumbbells at arm's length with your palms facing each other. Start to lower the weights by opening your arms in a wide arc as far down as you can. While doing this, you should feel your pecs stretch. Then lift them again back to the starting position in the same arcing motion.

Another exercise that will help you on how to get bigger chest is the Cable Crossover. This exercise is somewhat similar to the dumbbell flys. It targets the inner chest and also works to bring out the impressive striations in your chest muscle. From a standing position, hold the cable handles attached to the overhead pulleys. Bend your upper body slightly forward, with arms extended out on the sides, but keep your arms slightly bent. Bring your arms and hands together toward the center of your body as if you're hugging someone. Make sure your arms crossed each other.

Posted in Build Muscle, Chest Workouts, Workouts

As the largest muscle group, at least in the upper body, the chest muscles require specific targeted exercises. Known as pectoralis, or "pecs", the chest muscles are fan shaped and rather thick. Since these muscles are so big, the only real way to effectively build them is by using heavy weight and dedicating a day in the gym to their development.

An important note: the pecs are considered pushing muscles. This means that they tie in very closely with your arms and shoulders - specifically your deltoids and triceps. After completing your chest workout routine, it is natural to feel that these other muscle groups have been worked a bit as well. Also, you should know that the amount of weight used in your workout directly effects the spread, depth, and size of your pecs.

A quick overview of exercises that target the pecs:

Bench Press - this is definitely the "go-to" chest exercise. As there are many different ways to do this, lets review the basics. While laying on a flat bench, use a wide grip on the bar. Lower the bar to your upper chest/lower neck area. Repeat.

This exercise is diverse. Changing the grip and where the bar is lowered to changes the area of the muscle that is impacted (inner, outer, upper, lower). Also, using a decline or incline bench will effect different areas of the muscle.

Dumbbell Exercises - free weights can be used to imitate a number of machine and bar exercises. For example, I like to use dumbbells to do incline bench press. They work well for flies, which are a great exercise for stretching the muscle.

Parallel Bar Dips - this one is tough if you have never done it before. With hands placed at shoulders width apart, lower your and raise your body between a set of parallel bars. Widening the hands places more stress on the outer pecs and deltoids.

Pushups - this is another classic yet super effective chest exercise. When you think about it, these simply imitate the bench press but use your bodyweight instead of a bar.

It is agreed upon in the exercise community that a good chest workout routine begins with the heavier weight exercises such as the bench press, works on through dumbbell exercises, and finishes with bodyweight exercises.

Take it to the next level!

Posted in Chest Workouts, Workout Routines, Workouts

Do you want to have a huge chest muscles but don't know the appropriate upper chest workout to perform? Having a massive upper chest can only be achieved by carrying out the proper exercise. So keep on reading to know the different types of upper chest exercises and how to execute them properly.

Chest exercise is considered as the darling of many bodybuilders since the chest is one of the body parts that we want to develop first. The problem is that it has been improperly done as focus is always on the lower chest muscles. You need to perform the correct upper chest workout to achieve the solid, well-shaped upper body that you desire.

Here are some of the chest workouts that you can do:

1. Bench press is a chest workout being performed by many bodybuilders who are aiming for massive chest muscles. Aside from enhancing the mass of your chest muscles, it also strengthens them. One specific bench press exercise that works mainly on your upper chest is Incline Barbell/Dumbbell Bench Press. To ensure you get thick chest muscles, the best way to do this is to bring the bar/dumbbells straight down to your upper chest. Also, it is best to set the inclination of the bench from 30 to 45 degree angle only because if you fix the bench at a higher angle, you are placing more pressure on your shoulders than your chest.

2. Incline flies is another chest exercise that works on the entire upper chest muscle group. Weight lifting bench and dumbbells are also being used here but is still being performed in a different way as compared to bench press. With this exercise, you start with your arms on your sides then slowly lift them up until the dumbbells become closer together at the maximum height. Here's a tip: for best results, tighten your upper chest muscles while the dumbbells are together then gradually release them while lowering your arms back down.

3. Cable crossover is an exercise that requires a bodybuilder to go in to a gym for the equipment that will be used. This exercise works by grasping the cables while arms are slightly bent. Once you are sure of a firm grip and enough balance, pull down the handles until they rest in front of your mid-section. The purpose of this exercise is to get a good pump going in your chest.

Posted in Build Muscle, Chest Workouts, Workouts

The largest group of muscles in the upper body is the pectoralis major, or the chest muscle group. Due to this, there are many area-specific exercises to work the pecs, upper, lower, and inner. Nothing draws attention to a great physique like a well-defined chest.

All bodybuilders, even beginners, are aware that if you want to build muscle, first you have to tear it down with exercise, then build it back up with a diet high in protein. An ideal bodybuilding diet should consist of at least 40 percent unrefined natural carbohydrates, 25 percent protein, and the rest fats and fibers.

The bodybuilding chest workout will be your focus once weekly. This routine also works some other muscles, but only because they're connected to the pecs. These exercises utilize barbells, dumbbells, and body resistance moves.

The best way to do this is to go in descending order of muscle strength. Start with the exercises that use the heaviest weights, then work your way down from there.

Ideally, chest bodybuilding exercises should be done in three sets of eight to ten reps of each exercise for a mid-level bodybuilder. An advanced bodybuilder can probably safely consider raising that to five sets of six to eight repetitions, adding more weight.

Bench Press with Barbell, Wide-Grip - Lying on your back on a flat bench, plant your feet squarely and flat on the floor. Grip the bar at about double the width of your shoulders. Lower the barbell to the lower neck/upper chest area, pause, then return to overhead.

Start with one set for a warm-up with moderate weight, then perform the rest of the sets with the maximum weight you can safely handle for eight to ten reps.

Each movement needs to be smooth and unhurried, pausing at full contraction. Don't allow the weight to bounce off your chest. Above all, don't arch your back or lift your buttocks off the bench. This could cause neck strain and serious spinal injury.

Front Barbell Raise, Incline - Employing a lighter-weight barbell and an incline bench, start off with the barbell grasped palms-down and your arms facing down. Smoothly lift the weight overhead, and continue until your arms are extended behind your head.

Dumbbell Flies, Flat Bench - Lying supine, use two mid-weight dumbbells held straight above you. With your arms bent slightly at the elbow, lower them slowly and smoothly. The finishing point is when your arms are parallel to the floor. Be careful not to hyperextend your shoulder joints. This can really hurt!

Incline Press with Barbell, Wide-Grip - Begin with your arms at a right angle to the floor, using a decline bench. Slowly lower the weight to your neck. Repeat eight to ten times.

Flat Bench Dumbbell Press - Start with the dumbbells straight up over your head, then slowly lower them to your chest. Keep your elbows high and your upper arm almost parallel to your shoulders. This should be done for eight or ten repetitions with heavy dumbbells.

Flat Bench Pullover Press Lateral - Beginning with medium-weight dumbbells, start with the weights at your chest, then rotate the dumbbells past your head towards the floor. Now bring them back to your chest, press them overhead, then immediately do a lateral fly with your arms bent about 45 degrees, all in one movement.

Push-Ups Hands Together. Get into the push-up position, body straight, up on your toes, and hands approximately twelve inches apart. Do as many push-ups as you can, slowly.

This winds up your chest workout and starts you on your way to that ripped chest you're wanting.

Posted in Build Muscle, Chest Workouts, Workouts

The chest is made up of 2 muscle groups, the Pectoralis Major and the Pectoralis Minor. However, when it comes to chest workouts and developing chest muscle, you don't really have to worry about the minor muscle group. It sits under the major pec muscle mass, and although it develops as you workout, and helps you build strength, it doesn't really contribute to the overall size and more importantly the look or mass of your chest.

What's more important is that you focus on the fact the Pectoralis Major muscle is worked as if it is 3 separate muscle groups.

This means that the best chest workout will include an upper, middle and lower chest exercises to develop all portions of the chest muscle mass.

Working these 3 separate areas of the chest is mainly achieved by changing the angle at which you carry out the various chest workout routines. For your upper chest incline the bench to an angle no greater than 45 degrees. For the lower chest, lower the head of the bench to a similar angle.

If you don't have a bench or perhaps you are looking for the best home chest workout, it's difficult to replicate the declined bench press position. But you can easily simulate the inclined bench press and target the upper chest by doing a push up with your feet elevated.

Simply put your feet on a chair and carry out the push up as normal. This transfers the workload to the upper chest.

Another upper chest workout using the push up, demands that you raise your bum in the air. Unlike the traditional push up where you hold your core strong and your body straight, here you create a V shape with your body (like the downward dog position in yoga) and your feet positioned in a wide stance for stability.

There is however a slight challenge with the exercise which can be easily overcome. Because of your angle, your head will hit the floor first, reducing the amount of movement you get in you chest, so my top tip is to you use push up bars. These allow you to get a much greater range of movement, plus I find they also take the load off your wrists, preventing strain or injury.

I'm not going to dictate which exercise to carry out, there are plenty of other articles, videos and posts at our website that will describe these, but I will suggest that for each of your chests workouts, you decide on an upper, middle or lower chest workout theme.

The exercises can be the same, but for each chest workout, decide to carry out those exercises in a flat, inclined or declined position. Changing the theme each time you workout not only works the different parts of the Pectoralis muscle for better shape best chest mass, but it also creates a certain amount of muscle confusion, which can also be great for stimulating growth.

Posted in Build Muscle, Chest Workouts, Workouts

The bench press is a standard piece of equipment in most gyms. If you are a regular on the bench, you might not be using it to its full potential. If you want a chiseled chest, drop the head down for some decline bench presses.

The decline bench press is an amazingly effective way to build and sculpt your chest. If you want a defined, muscular physique, you will want to incorporate the decline bench press into your routine. The decline bench press allows you to use the maximum weight. It targets and works the pectoral and middle chest muscles as well as the upper arms.

There are several important points in doing the decline bench press successfully. The first time you do some reps, you should use a weight that is just a bit lighter than what you would use for a regular bench press. This avoids possible injuries and allows you to get used to the feel of not only the bench in the decline position, but also the feel of the targeted muscles being put to work.

Another safety tip is to have a spotter. This is common knowledge to most who use the bench but it is imperative with the decline. You will need your spotter to lower the bar to you for the first rep and to replace it on the stand when you are finished. The position you will be in may be great for your workout but not if you drop that bar.

To gain the most from your presses, there are few steps to follow. First and foremost, keep your feet either on the ground or controlled so that you do not move them. Once your spotter hands you the bar, place your hands just a bit wider than your shoulders. Too wide and you will be working on your shoulders. Too narrow and you will be working your triceps. Lower the bar to just above your chest but not on it. Tighten the chest and push straight up. Exhale on the up and Inhale on the way down.

This press can be done using the bar or dumbbells. If using the dumbbells, there is no question you need a spotter. The spotter will need to hand you the dumbbells. Lower them down until you feel a slight stretch then back up. The rest of the protocol is the same.

Since the fear of having Hulk size muscles has been put to rest, many women have turned to weight lifting to help keep a defined figure. A lot of women use the bench press and particularly like the decline as it helps them to attain the chest size and strength that they desire.

Whatever your weightlifting routine might be, adding the decline bench press is a must. The lower chest is a hard area to define and build muscle mass in. This targets this area and adds to the overall definition of the chest. Adding this gives you a complete chest workout.

Posted in Build Muscle, Chest Workouts, Workouts

The chest is one of those show muscles that everyone wants to get. The bigger, wider and more defined the chest the better. It is the main front muscle that everyone will see, no matter if you're wearing a shirt. The upper chest line will even be visible from the top opening of your shirt, revealing a big defined chest below. But how do you go about getting that upper chest line, it is one of the hardest parts to hit on your chest, this article will show you how.

Build the chest as a whole

The reason people get that great looking line that splits between the pectoral muscle is because they have a well-built chest overall. They have built it up in muscle mass so much that they naturally get that line.

This means training your chest with the correct exercises and bulking it up with proper nutrition. Once you have gained significant amounts of muscle mass you will naturally get that upper pec line you are looking for.

Perform exercises that work

There are many exercises for the chest, the bench press being the most common only for the chest, but as a bodybuilding exercise in general. The only problem is that it is not the best exercise for the chest. The bench press actually activated the triceps and front shoulders a lot more, taking away from the stimulation of the chest.

Then there are isolation exercises like dumbbell chest flyes. These are great for directly hitting the chest muscles, but don't allow for much weight to be used which won't create a very big anabolic response from your body.

The best exercise for your chest is a hard body weight exercise. The dips are the best exercise for overall chest development and surprisingly will hit the upper middle of your pecs extremely well. The key is to perform them correctly.

Many people perform dips with a way to close grip and close together elbows, this will mainly hit the triceps. To really hit the pecs you must widen the grip to above 30 inches, once you do this you will really feel it in your chest. Then you must make sure your keep your elbows out as far as possible. Lower down and get a good stretch in your chest, then squeeze the pecs together on the way up. This will totally obliterate your chest muscles.

Perform the dips with every chest workout, focus on them only. Aim to increase the reps each week, you may only be able to get 1 more rep each week, as they are a hard exercise. Stay consistent for a few weeks and you will be amazed at the development of that inner pec line.

Posted in Build Muscle, Chest Workouts, Workouts

The chest muscle is a big and important muscle and this article will be about some very effective exercises to build chest muscles with.

Before going into the exercises, I want to emphasize the importance of having the right nutrition. Without nutrition, you won't be able to build chest muscles that stand out. Having the right kind of nutrition is the main ingredient for awesome chest muscles.

The Exercises

#1 - Incline Bench Press with Dumbbells:

This exercise is excellent for your upper chest area. You need an incline bench and a pair of dumbbells. As soon as you are ready, you take the two dumbbells and push them upwards towards the ceiling and return to the starting position, where your elbows are bending. Repeat as necessary.

#2 - Flat Bench Press with Barbell:

This exercise is standard for every gym and is a great way to build chest muscles with. Lie on the bench with the back of your shoulder blades towards each other. By lying on your shoulder blades, you will only make use of your chest and triceps and not your shoulders. Grab the barbell and extend the bar upwards and then lower it right above your chest. Repeat as necessary.

#3 - Incline Chest Flyers:

Sit on an incline bench. Grab a pair of dumbbells and extend your arms upwards, which will be your starting position. Now slowly lower your arms to the sides, all the way until you can feel the stretch in your chest area. Return to the starting position and repeat as necessary.

#4 - Decline Bench Press:

Bodybuilders know the effectiveness of this exercise. Lie on a decline bench and grab the bar. Lower it towards your chest and push it upwards. Repeat as necessary.

#5 - Barbell/Dumbbell Pullover:

For this exercise, you can choose to use a barbell or a dumbbell. Grab your desired choice and lie on a bench, facing upwards. Extend your arms upwards, which will be your starting position. Now slowly lower your arms all the way to the back of your head and feel the stretch in your chest. Return to the starting position and repeat as necessary.

Build Chest Muscles - The Cool Way

#6 - Push Up with Exercise Ball:

You might be surprised to hear that this exercise is a great way to build chest muscles without weights. Position yourself in a push up position, but with your feet on an exercise ball.

Lower yourself down, but without touching the ground and then push yourself upwards. This exercise can also be performed with a weight plate on your back or with a weight vest.

All of the above exercises to build chest muscles are excellent if you choose to apply them. Take the above exercises with a nutrition plan and you will have a great cocktail to build chest muscle with.

Posted in Build Muscle, Chest Workouts, Workouts

If you want to add muscle fast to your upper body you will need to do the barbell bench press (I also really like dumbbell presses also)But for starters lets learn the basic bench press first I am always amazed on how many people do the bench press wrong. They bounce the weight off their chest, arch their back off the bench all so they can tell everyone how much weight they can bench press.

If you want to add muscle mass to your chest and upper body you are going to have to leave your ego at the door and learn to do this exercise correctly The first thing you will need is a spotter,this is a person who will stand behind you in case you are unable to lift the weight. (remember safety first) To Start I recommend a grip on the bar a little wider than shoulder width apart. (Later you can adjust the grip to where you feel most comfortable).

Never just jump into the bench with as heavy weight as you can handle,if you do you are just asking for injury and I have a bad shoulder and had a pulled pec muscle to prove this. Start with a warm up weight you can easily handle for 15 to 20 easy reps. Perform 2 to 3 sets of this about 1 minute apart. Lower the weight to your chest. You should lower the bar to nipple level, just in contact with your chest. Then pause for 1 second and then push the weight back up. Avoid bouncing the bar on your chest as this may lead to injury and take away from the effectiveness of the exercise. Raise the bar to near full extension. Do not raise your back off the bench. Stop just before full extension to avoid the injuries that can come from locking the joints and pivot points.

Always remember if you want to add muscle fast concentrate on performing the exercise properly and do not ego lift.

Now it is time to add more weight to the bar(you need heavy enough weight if you want to stress the muscle so it will grow back bigger and stronger,this is the way you add muscle fast. Add a weight to the bar that you can manage about 8 to 10 reps before you cannot lift the weight any more. rest for 1 -2 minutes then add a little more weight so that you can only lift the bar about 6-8 reps. rest the same amount of time (1-2 minutes)then add just a little weight where you can only get 4-5 reps. Now by this time your muscles will be tired. So I would not add weight to this set,just rest about 2 minutes then hit the reps again,you can once again get 5 reps add just a tiny bit more weight rest for about 2 minutes and do one more set of 3-5 reps, try to go until you cannot lift the bar any more (this is where your spotter comes in,he will help you if the weight on the last reps comes back on you and you cannot get it racked).

Posted in Build Muscle, Chest Workouts, Workouts

There are many exercises you can do in order to build upper chest muscles. I will take you through some of the post effective ones so you can start building a big chest in the fastest time possible.

1. Light bench presses. Start out by doing this. You need to get the blood flowing to your chest, but you don't want to over-do it. Start out slow, with a comfortable weight. Make sure you stretch before lifting heavy weights in order to prevent any injury.

2. Execute the bench press- The flat bench press is the most effective workout in order to build strong upper chest muscles. Not only will it build your upper chest, but also your shoulders and arms.

3. Incline bench press- This particular form of exercise will build the mass of your upper chest. Incline bench presses are very important and should be included in your exercise routine.

4. dumbbell flyes- Another important exercise for building the upper chest is by using dumbbells. Although this isn't a mass building exercise like the incline bench press, it is a muscle shaper exercise and will make your muscles look more defined. Its an effective exercise because it focuses mainly on the chest muscles.

Those are some of the main exercises to get you started on building your upper chest muscles. This can be done if you stick to the exercises properly. Another factor which is going to build your muscles is your diet. This is extremely important. If you aren't eating right, then your muscles will not look as big as they could be. You need to be feeding your muscles! The proper diet includes high protein, high complex carbohydrates and low fat.

Posted in Bodybuilding training, Build Muscle, Chest Workouts

Your pectoral muscles are the 2nd best muscles to show off, next to the biceps. Therefore, it's essential that you have a large strong chest. Your chest muscles are also huge, so by working them out with some of the best chest exercises for men, you'll receive a tough workout. Many body builders only do bench pressing for strong pectoral muscles, but it's important to have a variety of exercises in your workout routines.

- Seated Chest Press
This works similarly to lying down bench presses, but you'll be seated with this machine. You'll have movements that are similar to bench pressing, but due to the fact that this is a machine, your movements will be controlled. This will result in a focus on your pectoral muscles. It's a pretty easy exercise; just grab the handles and push it in a controlled manner. At the end of your extension, avoid locking your elbows. Performing 3 sets with about 10 reps is optimal.

- Cable Crossovers (Low or High Cables)
When you're standing, have one foot forward to balance yourself. Then grip the cable's handles and push your hands to bring you hands closer to each other. Then slowly bring your arms and hands to their starting position. This exercise puts a lot of stress on your chest muscles, and therefore is one of the more effective exercises for your pectorals. Using high cables is more effective for your lower chest, whereas low cables are more effective for your inner chest. Doing 3 sets of 10-12

- Declined and Inclined Flyes
This is a great exercise for your upper pectorals. Shift your bench to approximately a 45 degree angle. Lie down on the bench with 2 dumbbells to your side, while having your elbows bent at approximately 90 degrees. 3 sets of 10 reps are recommended.

- Bench Press (Wide and Close Grip)
This is one of the most popular chest exercises for men. For the wide grip, have your hands far apart from each other when you grab the barbell. This is good for your lower chest. On the other hand, if you're doing a close grip exercise, just have your hands close together to put more emphasis on your triceps and inner pectorals.

- Dips
When you're performing dips with your elbows, it focuses more on your lower chest. When you perform it with your elbows tucked in, it emphasizes your inner pectorals.

Remember that there are many other exercises, but these are just some of the best chest exercises for men. You should attempt to do 3-4 different exercises each day you decide to work on your pectorals. Your resting period in between each set should be a minimum of 30 seconds and a maximum of 2 minutes. Remember that after your entire workout session, you should let your pectoral muscles rest for at least 2 days.

Posted in Build Muscle, Chest Workouts, Workouts

Growing muscle takes a lot of work, and diet is as important as the workout. Muscles cannot grow in a calorie deficit. A normal amount of calories is only sufficient to fuel daily processes. Extra calories are needed to repair the damage done by weightlifting. To build their muscles, bodybuilders eat more food than they can burn. This is called a bulk. The science of how muscles grow is not fully settled, but experience has shown that eating over maintenance calories and lifting heavy is how to build chest muscle fast.

It is essential to know what the chest muscles are and what they do. This is called the mind muscle connection, and it is crucial to using the right muscles to do the exercise. The chest is made up of the pectoralis major and pectoralis minor muscles. They bring the arms together and make the arms push. They also act in the flexion and adduction of the shoulders. Knowing how the muscles work helps to determine the optimal exercises to make them grow.

The chest muscles are very large muscles and can lift a lot of weight. This is critical for muscle growth. Very heavy weight with low repetitions tears the muscles fibers. Because there are only a few repetitions, the weight can be almost the maximum weight. The best exercises for chest are bench presses, flies, dips and pullovers. They can be done on a flat or incline bench. The larger the incline, the more the exercise works the shoulders. Therefore, the incline should be slight.

Heavy weight with low repetitions makes muscle grow, but sets need to be considered. A set of 6-8 repetitions is what is usually needed for muscle growth. Another optimum set-rep scheme is 5x5. In that scheme, the first two sets are warm up sets and the next three use the working weight. Rest time between sets should be 1-2 minutes or more if necessary.

When a body part is lags behind the other muscles, a specialization routine helps to bring that body part up. Trying to gain muscle for every body part is very difficult to do. Volume and intensity is the key to growth and how to build chest muscle fast. It is practically impossible to have enough volume and intensity to fuel muscle growth in the entire body. The solution is to pick 1 or 2 body parts to focus on, gain as much muscle as possible, then move on to the next muscle. If working out three times a week, work the chest hard on the first and last day with low reps. On the middle day do a 10-12 rep scheme. Try and add weight every workout. Work the rest of the body but on a maintenance schedule, meaning just keep using the same weight every workout.

Posted in Build Muscle, Chest Workouts, Workouts