Getting a Fast Bulging Chest - The Best Chest Exercise For You

Heads up! For most males, the summer means that it's time to hang around by the pool or lounge on the beach to check out girls. At the same time, the summer means that girls can check you out too. So before you head out and take your shirt off, be sure that your chest is the center of attention. Turn it into a muscular powerhouse by using the best chest exercise. In this article, I will list the 5 best chest exercises (in no particular order); each of them has their own advantage, and I'll leave it up to you to choose the best chest exercise that suits you best.

Best Chest Exercise #1: Dumbbell Flyes

This is an excellent chest exercise that works both your inner and upper chest.

a. Sit on a flat bench with a dumbbell in both hands. Extend both arms in front of you with palms facing inward.

b. Without locking your elbows, swing open your arms to your sides and then bring them back to your starting position.

Best Chest Exercise #2: Cable Crossovers

The movement of this machine closely resembles the dumbbell chest fly. Both exercises are good for working your pecs, but the cable crossover offers one advantage from the range of motion. As you reach the middle when you're doing a dumbbell fly, you'll find that your pecs get a negligible amount of resistance. However, with the cable cross over, there's constant resistance even at the point of when your hands are brought together, which gives your pecs a significant amount of resistance.

a. Get in between 2 pulleys, which should be a little above your shoulder height. Hold on to the pulleys, with your palms facing towards the front and elbows bent slightly.

b. Bring your arms your arms together below your chest, and then return to the starting position.

Best Chest Exercise #3: Bench Press

This classic exercise is considered a "best chest exercise" because it's one of the best at working your upper body. You can even do incline/decline variations to place more emphasis on your upper/lower chest.

a. Lie on a flat bench (or incline/decline if you're doing a variation). Grab the barbell with your hands being shoulder-width apart.

b. Lift the barbell off of its rest, and then slowly bring it straight down to your chest, and then straight back up. Repeat.

Best Chest Exercise #4: Dumbbell Press

The dumbbell press is a great alternative to the bench press for a chest exercise. Even though the bench press is very effective, a dumbbell press has one advantage in that you can bring them down lower than the barbell (because there's no bar that's going to touch your neck). This allows you to workout a larger part of your chest.

a. Lie down on a flat bench (you can also use incline/decline for variation). Grab a dumbbell in both hands. Bend your arms so that you can bring the dumbbells up to your shoulders. Your palms should be facing your lower body.

b. Bring the weights straight up, and then straight back down. Repeat.

Best Chest Exercise #5: Push-Ups

I had to include the push-up; one of the most underrated exercises is also one of the best. You can even do it anywhere and anytime, which is great if you're in a time crunch. (Plus, it's free!) Not only that, a push-up has a multitude of variations that can place more emphasis on certain parts of your upper body.

You should know how to do a standard pushup, so I'm going to show you two great chest variations:

Decline Push-Up: Have your feet raised off the ground by placing them on a bench, ball, or any raised surface.

Diamond Push-Ups: Assume a normal pushup position, except place your hands directly in the center of your chest. Open your index and thumb fingers so that both hands will form a diamond together.

Did you find the best chest exercise for yourself yet? Give them all a try... you'll be amazed at the results and how soon your chests will be developing. Perhaps none of them can be considered "The Best Chest Exercise" because all of them are considered the most effective, and each has their own advantage. You should also take a look at my fitness site to learn more exercises, techniques, and healthy diets to improve your body. If you're really serious about building a nice body, then check out my No Nonsense Muscle Building review. This is a program designed specifically to build muscle mass on the average guy. It gives you a full workout routine for 52-weeks, along with full diet schedules to maximize your muscle growth. Give it a look to see how it will fit your needs.

Weight Lifting Routines - Getting That Chest to POP Number 1!

What I am going to share is one routine that I do to build up my chest. There are 4 different weight lifting exercises that I do for about a months time, and then I switch my routine to a new one to keep the shock in the muscles. So here is one routine that could rock your chest if done right.

I start off with the flat bench and the barbell. I lift in such a way that I can only get maximum 6 reps in all of my sets. If I can lift more than that, I up the weight. What this does is it maximizes the blood flow through the muscles and forces them to expand and tear greater, which in turn when it heals, it causes greater growth.


Second part of my routine I move to incline dumbbell flies. With the same method of lifting heavy, I get the max of 6 reps. Now when you do dumbbell flies make sure to be careful of your shoulders and elbows. So keep the elbows with a slight bend and do not extend the dumbbells past the shoulders. Make sure that your motion is perpendicular to the floor so that you work out the upper pecks appropriately in a "flapping wings" fashion.


Thirdly I move to a flat bench and do pull-overs. Take a loose bench and one dumbbell with a sufficient weight. Lay flat on the bench and hold the dumbbell by one end straight above your chest. While keeping a slight bend in your elbows and arms locked, slowly lower your arms toward the ground going away from your body and above your head. Think of lying on the ground and reaching above your head and grabbing something with you arms extended away from your feet. Extend to the point that your arms are in line with the rest of your body, and then slowly bring back up to the starting position. This causes the fibers in your muscles to work in a different manner, opposed to stretching the length you are stretching the width. Repeat until you have a full set.


Lastly I go to the Cage, or cables. I use the lower pullies as if I were going to do bicep curls, except you need both pullies. Standing in the center of the Cage facing out, I grab both pullies, while keeping the arms locked with a slight bend in the elbows, and pull them together closer to my body as I raise them to meet in the center of my chest. Then I slowly return them to the beginning position in the same pattern as I brought them up. Repeat.


Remember to always protect your joints while lifting weights. Your weight lifting routines should never come before safety, and your technique or how you lift should carry more value than lifting heavy or how much you lift. Protect your joints, without them you can't lift.

In my next article I will give another routine that I use to gain major strength in my chest and it will take any itty bitty pecks and explode them.

Want to get the real on the skinny, or better stated, get the skinny on how to go from skinny to buff in 2 months time and learn real weight lifting routines, then visit Bo's blog by clicking here.

Weight Lifting Exercises For Your Chest - How to Develop a Thick Chest Using Dips and Bench Press

Go to your local gym and you'll see blokes working out the Bench Press almost to exclusion of every other exercise for their upper body. There's good reason for this.

The bench press is one of the best weight lifting exercises for your upper body and especially for your chest. It's not the only one however.

Others include:

Incline Bench Press Flat Bench Flyes Incline Flyes Cable Crossovers Dips

I tend to think that most times the chest workout should start with focus on either the bench, or dips.

The reason being that they are great comprehensive exercises, and if you're looking to gain mainly size and strength, there's no need to do focus exercises for any particular body part.

And plus, why workout harder or longer than you need to!

Bench Press

So how does it work?

1. Lie on the bench with the bar above your line of site

2. If you're lifting heavy, get a spotter to help you grab the bar at arms length, and settle it above your chest (in line with your nipples is best)

3. Breath in as you lower the bar slowly with control

4. Breath out as you push that weight as hard as you can toward the sky!

5. Repeat until muscular failure

This exercise is great for working out the total chest and shoulder area. You'll feel it in your triceps (especially if you use a narrow grip) and in your lats too.

Take care to do a good workout using lower weights to warm up the area before lifting. You'll be able to tell the difference in your workout if you "prime" the muscles using a warmup that builds to the desired weight like this.

Say your max weight is about 220lbs (totally random figure used for example only!)

You'd start with a warmup of about 90lbs and do 15 reps, then 140lbs for 8 reps, then 170lbs for 4 reps, then 200lbs for 1 rep.

This ensures you're not only warm, but ready to handle the weight without wearing out the area.

You're "primed" for doing the real work where you work the muscle to total failure. This is where you'll achieve maximum muscle growth potential. Go 100%!

Dips: Dips are great because unlike pushups, they use your entire body weight. They will also develop your triceps as well as your chest. They're also great if you've had a shoulder injury, working similar muscles, but less intense on the shoulders.

You can do dips on a chair/bench, or using dip bars.

Here's how it's done on the bars:

1. Squeeze the bar and look forward toward a point directly in front of you

2. Lean forward a little and bend your elbows until you are as far as you can go. Your shoulders must go below your elbows

3. Bend your legs and cross them so you can balance a little easier

4. Drive up until you reach the top of the movement

5. Repeat

Do you need answers to any of the following questions?
What's the best training program?
What do I eat, and when?
What exercises should I do for my body type?
How long will it be until I will see results?

Get answers to these questions and more when you check out these FREE tips on how to achieve get really big muscles and the techniques I use to help keep building muscle fast

These are proven effective and 100% guaranteed to pack on stacks of muscle to your body fast.

See you there...

Sincerely,
Dave Vower

Stimulate New Muscle Growth on Your Chest With This Specialization Chest Workout Routine

The chest is one of those muscle groups that are hard to hide if they are weak in a bodybuilder's physique.? It is also a muscle that typically lacks symmetry due to the fact that many bodybuilders over emphasize training the middle chest as opposed to the upper chest.? This is a mistake that does not lead to the full looking chest muscles that you are looking for, because in order to display a big chest, the upper pecs need to be?well developed.

Since lately I have been getting a lot of requests to publish a challenging?chest routine, here is a specialization chest workout program that?I have used on myself, and many other advanced bodybuilders, to get the upper pecs to grow as well as every other part of the chest.??Due to?the high neuromuscular activation of the bodybuilding exercises?that make up this routine, you can expect?some serious results in the next four weeks.??

30 Minute Bodybuilding Specialization Workout Routine for Chest

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