Tag Archive | "chest"

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5 equipment free exercises to tone your upper body

If you don’t have access to a gym, there are many ways you can get your daily workout in. Start off with our list of five upper body exercises.Clap push upChoose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your toes, knees or eliminate the clap altogether and just keep it a simple push-up.Start in a plank position and use your arms to lower your chest towards to floor – a nice deep push-up will get great results. Push your chest back up as you would with a normal push-up but with more force, springing off the ground for a clap

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5 equipment free exercises to tone your upper body

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Creative exercises to do at your desk

Creative exercises to do at your desk Get moving with these creative desk moves by WH&F trainer Nichelle Laus before the sedentary fallouts kick in.BICEPS CURL – grab a paperweight, a small, filled water bottle, a stapler, or your handbag handle in your hand. While seated or standing, take the object in one hand with your palm facing upwards. Starting with your arms straight at your side, bend the elbow and curl the arm up towards your chest, hold, then lower back down. Repeat.CHEST CHAIR PUSH-UP
 – get into a push-up position and place hands on edge of sturdy chair, slightly wider than shoulder-width apart. This is your starting position.

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Creative exercises to do at your desk

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Arm toning exercises

Wave bye bye to pesky bingo wings and give your arms some well-deserved attention to ensure you can wear summer tops with confidence come the warmer months with our easy peasy workout.

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly. We’ve created a quick circuit that does just that, so you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with a healthy diet and some high-intensity cardio, as you’ll need to rev up that fat burn for slim and sexy arms.

Add these four moves to your existing workouts, twice a week, taking 30 seconds’ rest between each set. Go for a weight that challenges you – but make sure you can perform each rep with good form. Your arms should be tired by the end, and you should feel as though you couldn’t do another set with the same weight.

Beginner: 2 x 8 reps each move

Intermediate: 3 x 10 reps each move

Advanced: 4 x 10 reps each move

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Arm toning exercises

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Arm toning exercises

Arm toning exercises

Wave bye bye to pesky bingo wings and give your arms some well-deserved attention to ensure you can wear summer tops with confidence come the warmer months with our easy peasy workout.

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly. We’ve created a quick circuit that does just that, so you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with a healthy diet and some high-intensity cardio, as you’ll need to rev up that fat burn for slim and sexy arms.

Add these four moves to your existing workouts, twice a week, taking 30 seconds’ rest between each set. Go for a weight that challenges you – but make sure you can perform each rep with good form. Your arms should be tired by the end, and you should feel as though you couldn’t do another set with the same weight.

Beginner: 2 x 8 reps each move

Intermediate: 3 x 10 reps each move

Advanced: 4 x 10 reps each move

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Arm toning exercises

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Press On: 3 Fixes To Boost Your Bench Press!

Hit the health club on any given Monday, and you might think there’s an audition in progress for a new episode of “Maury Povich” about the bench press and the men who love it. After all, what better way could there be to start the week than getting under a loaded barbell and pushing it for all you’re worth?

Well, I can think of a couple, but that’s for another article. Look, I understand the allure of the bench press. It’s the ultimate glamour movement in the gym for men, and it’s also a great movement for upper-body size and strength.

The problem is that most people gauge their success only by benching as much weight as possible, and they disregard the crucial setup process and downplay the importance of form to perform the lift correctly. This ends up creating a lot more ex-benchers than strong benchers.

Don’t let your favorite lift beat you down. Use these tried and true techniques to skyrocket your bench and blast off to new levels of mass and strength!

Lee Boyce On Proper Bench Press Technique
Watch The Video – 04:43

Fix 1

Upper back exercises are crucial for making the bench press pain-free, stable, and strong. As I mentioned in the video above, the bench press places stress on the shoulder blades and four rotator cuff muscles that originate on the scapula. Having the ability to keep the scapular muscles nice and tight is a key to stability for any pushing movement.

I program my back workouts before my chest workouts whenever I’m isolating specific body parts. This ensures that the back muscles get sore, tight, and are limited in range of motion and flexibility to help fix the shoulder blades on chest day. On a full-body workout, I pull before I push.

Make sure the following exercises are included in your back training day to really build scapular stability and strength:

Fix 2

If building big bench is important for you, you need to get scientific about it. Break down your lift and figure out where you’re weakest, and then focus on turning that weakness into a strength.

Barbell Bench Press

In most cases, a lifter going for a max-effort rep hits a wall or reaches a sticking point around the halfway point coming off the chest. If this is you, it means you lack lockout strength. Luckily, there are many great exercises to help you improve this sticking point.

Lockout Exercises

Floor press

Use a barbell or two dumbbells and lay flat on the floor with the weight in the bench press bottom position. The elbows will be on the floor and the weight around six inches off the chest.

Keep your upper back tight and shoulders retracted. Breathe in, drive the weight up to full-extension at the arm, and keep the legs held together and straight on the ground. Pause at the bottom of each rep. Perform 3 sets of 8 reps.

Pin press

Set up a bench inside a squat rack to create a bench press station. Position the safety pins 4-6 inches above your chest. Lay the bar on the pins and position your body under it. Assume your preferred bench press grip and drive the bar to the top position.

After lockout, lower the bar quickly to the pins. This exercise allows you to focus on max effort. Due to the lack of eccentric control, you’ll have more juice in the tank to lift.

Give yourself a couple seconds between reps to get tight and reset your body. Perform this exercise for 3 sets of 3-6 reps.

Chain bench press

Attaching chains to the bench press makes the load heavier as you progress through the concentric portion of a rep. It’s a great way to make your triceps do more work during lockout.

In rare circumstances, the sticking point happens at the bottom of the lift, which indicates that chest and shoulder strength is a weak link from a biomechanical perspective. Implementing starting strength exercises can help exponentially with this issue.

Bent over barbell row

Starting Strength Exercises

Pause reps

On the bench press, lower the weight slowly and pause for at least one second on the chest. Remember to stay tight during the rep without slackening your grip or exhaling. You won’t be able to lift as much weight as usual with this method, so lower the weight to 80 percent of the normal amount you can lift for reps.

This exercise cuts off the stretch reflex so you can’t use momentum at the bottom of the lift. Momentum tricks your chest into thinking that it’s performing well, when in reality, it’s nothing more than kinetic force that propels the weight out of the hole.

Pause reps are a staple in competitive powerlifting routines everywhere.

One-and-a-half reps

One and a half reps are my favorite way to improve chest activity in a bench press. Ensure that you’re set up correctly and lower the bar to your chest like normal.

Press the bar off the chest to the halfway point, where you have a 90-degree angle at the elbow. Lower the bar to the chest again and drive the bar to the top for one rep. Repeat for 3-4 sets of 6-8 reps.

The science behind this madness is simple: For every rep of 1.5s, you’re doing 2 reps with just the chest and 1 rep with the triceps at lockout. At the end of a set, your chest will have done twice as much work than your triceps.

Fix 3

Like most physical activities, if you want to improve at something, you must practice it. Building a stronger bench press happens in part from benching frequently. Make like the Bulgarians and up your weekly volume—without going overboard, of course!

Boyce Post-Workout Burnout! Bench Press 225×15
Watch The Video – 01:11

Post-workout burnout sets are money when it comes to adding benching volume. At the end of every isolation workout, do a couple quick warm-up bench press sets and then perform a burnout set with 60 percent of your max. Rep it out until failure for one big set.

Here’s a video of me doing a post-workout burnout set after a long Olympic lifting workout. My max is around 345 pounds, so 225 pounds is about 65 percent of my max.

Recommended For You

Power Panel: 4 Deadlifting Cues From Pro Coaches!

Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!

Commit To Fit

Thinking about abandoning your fitness goals? Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner can help you train hard and heavy for life.

Take The Lunge

Lunges are vastly underutilized strength training weapons capable of producing big gains. Harness their advantages to strengthen your quads, glutes, and hamstrings!


About The Author

Lee Boyce is the owner of Boyce Training Systems, and is a fitness author and strength coach based in Toronto, Canada.

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Press On: 3 Fixes To Boost Your Bench Press!

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Press On: 3 Fixes To Boost Your Bench Press!

<div id="DPG" webReader="58.4241405082"><p>I love training chest. I'm always in pursuit of more size and strength, but I don't bulk, at least in the traditional sense. I prefer to keep my gains lean, so I intensify most of my workouts with supersets, trisets, and giant sets. I lift some heavy weights, but I also mix in volume. This combination keeps me lean and spurs growth, but don't just take my word for it. Try the workout below!</p><h3 class="article-title">Brian Casad <br /><span class="exercise-note">Watch The Video - 8:37</span></h3><h3 class="article-title">Chest by Casad Workout</h3><p>I perform this workout once per week. If you're currently in a chest specialization phase or really feeling plucky, try it twice per week. Visualize the muscles being worked for best results!</p><div id="meal-plan-table"><ul><li class="rowBgColor c11"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Incline Barbell Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Incline Barbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Press</a></strong><br />1 warm-up set of 20 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c11"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Incline Barbell Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Incline Barbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Press</a></strong><br />3 sets of 10, 8, 6 reps</span></li>
<li class="rowBgColor c11"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />3 sets of 6-10 reps, rest 1 minute between supersets</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c11"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Flat Bench Dumbbell Flye" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Flat Bench Dumbbell Flye" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Flat Bench Dumbbell Flye</a></strong><br />4 sets of 12, 12, 10, 10 reps</span></li>
<li class="rowBgColor c11"><span class="mpt-images"><a href="javascript:pop('incline-push-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/883/Male/t/883_1.jpg" alt="Incline Push-Up" width="53" height="53"/></a> <a href="javascript:pop('incline-push-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/883/Male/t/883_2.jpg" alt="Incline Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-push-up')">Incline Push-Up</a></strong><br />4 sets to failure, rest 1 minute between supersets</span></li>
<li class="rowBorderColor c11"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Flye" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Flye" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Flye</a></strong><br />3 sets of 15, 15, 12 reps, 1 set to failure</span></li>
</ul></div><br /><h3 class="article-title">Chest by Casad Breakdown</h3><p>Before I get into sets of heavy weight, I start off with an easy warm-up set of 20 reps on the incline barbell press. It gets blood flowing into the muscles and also helps me stretch the target area, preparing the whole chest for the workout to come.</p><p>I start this workout with the incline press, from the barbell into the dumbbells, because incline is the most difficult exercise in the workout. Here you lift with heavy weight. You never want to wait until the end of a workout to exhaust your muscles. Go with the hard stuff in the beginning, then lift with more focus in the end.</p><img src="http://www.bodybuilding.com/fun/images/2014/chest-by-casad-superset-chest-video-workout-2.jpg" width="560" height="327" border="0"/><p>I like to push myself with these supersets. I like to put it out there and see what my muscle has got. You almost go to failure on each set.</p><p>At the very end of the workout, I transition from supersets to straight sets for the cable flye. That's the time to focus on the chest, squeeze, and push the development of that valley between the pecs.</p><h3 class="article-title">Tips on Technique</h3><h5>Incline barbell press</h5><p>Change hand placement and add weight for each superset</p><ul class="dpg-list"><li>Superset 1: Close grip</li>
<li>Superset 2: Medium grip</li>
<li>Superset 3: Wide grip</li>
</ul><h5>Incline dumbbell press</h5><p>Use the same weight for all three supersets. Concentrate on form.</p><h5>Dumbbell flye</h5><p>Bring the weight down, supinate slightly at the bottom of the movement, and then lift to the top position. Increase the weight on the third and fourth sets.</p><h5>Incline push-ups</h5><p>Go for a power approach. Don't lock your elbows every time. Keep tension on the muscle and keep repping!</p><img src="http://www.bodybuilding.com/fun/images/2014/chest-by-casad-superset-chest-video-workout-1.jpg" width="560" height="366" border="0" class="c12"/><h6 class="altH6 c13">Cable Flye</h6><h5>Cable flye</h5><p>Use the same weight for the first two sets. Increase the weight for the third set (12 reps), and then decrease the weight for the final burnout set.</p><br class="c14"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Chest By Casad: Superset Chest Video Workout

I love training chest. I’m always in pursuit of more size and strength, but I don’t bulk, at least in the traditional sense. I prefer to keep my gains lean, so I intensify most of my workouts with supersets, trisets, and giant sets. I lift some heavy weights, but I also mix in volume. This combination keeps me lean and spurs growth, but don’t just take my word for it. Try the workout below!

Brian Casad
Watch The Video – 8:37

Chest by Casad Workout

I perform this workout once per week. If you’re currently in a chest specialization phase or really feeling plucky, try it twice per week. Visualize the muscles being worked for best results!

Chest by Casad Breakdown

Before I get into sets of heavy weight, I start off with an easy warm-up set of 20 reps on the incline barbell press. It gets blood flowing into the muscles and also helps me stretch the target area, preparing the whole chest for the workout to come.

I start this workout with the incline press, from the barbell into the dumbbells, because incline is the most difficult exercise in the workout. Here you lift with heavy weight. You never want to wait until the end of a workout to exhaust your muscles. Go with the hard stuff in the beginning, then lift with more focus in the end.

I like to push myself with these supersets. I like to put it out there and see what my muscle has got. You almost go to failure on each set.

At the very end of the workout, I transition from supersets to straight sets for the cable flye. That’s the time to focus on the chest, squeeze, and push the development of that valley between the pecs.

Tips on Technique

Incline barbell press

Change hand placement and add weight for each superset

  • Superset 1: Close grip
  • Superset 2: Medium grip
  • Superset 3: Wide grip
Incline dumbbell press

Use the same weight for all three supersets. Concentrate on form.

Dumbbell flye

Bring the weight down, supinate slightly at the bottom of the movement, and then lift to the top position. Increase the weight on the third and fourth sets.

Incline push-ups

Go for a power approach. Don’t lock your elbows every time. Keep tension on the muscle and keep repping!

Cable Flye
Cable flye

Use the same weight for the first two sets. Increase the weight for the third set (12 reps), and then decrease the weight for the final burnout set.


About The Author

Check out these awesome articles by some of the best writers in the industry.

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Chest By Casad: Superset Chest Video Workout

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Chest By Casad: Superset Chest Video Workout

Elevated push-ups

Elevated push-ups Sarah Lawrence demonstrates elevated push-ups for beginners and advanced.Level 1 will put your hand on a step/box while Level 2 will put your feet on the step/box.Keep hands outside shoulder width and lower your chest down, keeping a neutral spine. Exhale as your push from your palms and squeeze your chest to finish in a plank position.Photo credit: Helen MareeNEXT: 7 ways to improve your push-ups>>

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Elevated push-ups

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Bicycle plank crunch

Bicycle plank crunch Targets: Full core, abs, shoulders, chest, back, and hipsHow toGet in plank position with your hands shoulder-width apart on a yoga ball.Pull your right knee toward your chest. Hold for one second, then return to plank position; repeat with other leg.Workout from Phil Fusco

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Bicycle plank crunch

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