Sculpt a Powerful Chest with this Routine

Incline Dumbbell Flye

Target: Upper chest

Start: Adjust a bench so the incline is set to 30-45 degrees. Lie face up on the bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip and extend your arms above your chest. Bend your elbows slightly.

Execution: Slowly lower the weights out to your sides in a wide arc. Keep your elbows locked in the slightly bent position throughout the range of motion. Stop when your elbows reach shoulder level, then reverse.

Tip: Make sure you’re positioned properly on the bench, and start with a light weight to warm up the chest because you can hurt yourself if you try to go too heavy. Only use a weight you can handle comfortably.

Incline Dumbbell Press

Target: Upper chest

Start: Lie face up on an incline bench set at about a 45 degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet flat on the floor. Extend your arms with your palms facing forwards.

Execution: Bend your elbows and slowly lower the weights towards the outsides of your chest. (In the barbell version, the bar should come to your upper chest.) When the dumbbells reach about chest level, forcefully extend your arms, pressing the weights back up to the starting position.

Tip: A lot of people get chest injuries, so you really need to warm up properly before moving into your working sets. Listen to your body and don’t lift too heavy if you don’t feel ready. Your main goal is to build muscle.

Dip

Target: Lower chest

Start: Stand between a set of parallel bars and press yourself into position: arms extended, chest up, head straight and ankles crossed.

Execution: Leaning forwards slightly to take the pressure off your triceps, lower your body by bending your elbows until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position.

Tip: Make sure to lean forwards, really feeling it in the chest. If you stay upright, your triceps absorb the stress.

Wide Grip Bench Press

Target: Outer chest

Start: Lie face up on a flat bench with your feet flat on the floor. Grasp a barbell with a wide grip (outside shoulder-width) overhand grip. Press the bar up slightly to unrack it, then steady it above your chest with your arms extended.

Execution: Lower the bar to your lower chest, but don’t bounce it off. Instead, when the bar approaches an inch or so away from your chest, pause and press it back up to the start position. Squeeze your chest at the top of the movement.

Tip: You must really focus on the chest and do the movement slowly. If you just go through the motions, you won’t squeeze all the benefits you can out of this exercise.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu

Seattle, Wa (PRWEB) November 07, 2013

Andy Bolton Strength is a newly updated power training course that helps people get stronger and minimize their injury-risk regardless of their current strength levels. This course is designed by Andy Bolton, a strength coach, powerlifter and public speaker who has over 12 years of experience in teaching other people how to improve their squat, bench press and deadlift quickly. In this course, Andy Bolton provides people with conditioning workouts that help them recover from their heavy strength training sessions. Since Andy Bolton released the “Andy Bolton Strength” course, a lot of clients have used it for learning how to add 100’s of pounds to their squat, bench press and deadlift. Accordingly, the website Vkoolelite performed a detailed overview about the effectiveness of this book.

A detailed overview of Andy Bolton Strength on the site Vkoolelite indicates that this course takes people step-by-step through the process of discovering how to master their bench press, deadlift and squat techniques, and how to eliminate their aches and pains effortlessly. The course also reveals to people advanced methods to develop a powerful mind-set, and step-by-step techniques to perform 10 pull-up variations that help build a stronger back. In addition, by following this course, people will learn how to design conditioning and recovery workouts that can improve their strength, body composition and their health quickly. Furthermore, when ordering this course, people will receive a wide range of tutorial books and bonuses from Andy Bolton. Firstly, people will get the "Powerful Pull-Ups" book, and the “Conditioning and Recovery Workouts For The Strength Athlete” book. Secondly, people will receive the "Explode Your Deadlift" book, the "Explode Your Bench" book, and the "Explode Your Squat" book. Thirdly, Andy Bolton will give people the “7 keys To Quick Recovery From Strength Training Sessions – Recovery Methods” book, and the “12 Week Big Bench Training Program” book. Finally, people will get the “5 Best Exercises For MONSTER Triceps and A Bullet-Proof Bench Press Lockout” book, the “Spartan Strength Secrets” book, and other books.

Aaron Danker from the site Vkoolelite says that, "Andy Bolton Strength is the unique course that introduces to people 3 easy and quick exercises to cure their bad posture and help them get their upper back tight when they squat. In addition, Andy Bolton will offer people a policy of 60-day money back if the ‘Andy Bolton Strength’ course does not work for them.”

If people wish to view pros and cons from a full overview about this course, they could visit the website: vkoolelite.empowernetwork

To know more information about this course, get a direct access to the official site.

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About the website: Vkoolelite is the site built by Tony Nguyen. The site supplies people with tips, ways, programs, methods and e-books about many topics including business, health, entertainment, and lifestyle. People could send their feedback to Tony Nguyen on any digital products via email.

http://www.prweb.com/releases/bench-press/workout-routine/prweb11311885.htm

Probably the most controversial subject in the world of bodybuilding, is the use of supplements. Should they be used as part of a muscle building diet? The only person who can answer that question is you. You should do your research, check out the pros and cons, and make your decision as to what supplements (if any) you use.

What about vitamins? Are they essential? Or are they a waste of money? Let`s look.

Everybody needs vitamins to keep the body working efficiently and help optomize the metabolism. Vitamins work together with enzymes within our bodies to spark chemical reactions, which is basically what our body is – a whole heap of chemical reactions.

Here are some of the more important vitamins, and what they do;

Vitamin A

This helps to combine amino acids, which help with muscle tissue formation, which is needed for muscle growth. It also helps with glycogen storage.

Vitamin B1 (Thiamine)

Encourages the growth of hemogloben, to carry oxygen around the body.

Vitamin B2 (Riboflavin)

This is a very good assistant with fat burning, and helps to get energy from carbohydrates.

Vitamin B3 (Niacin)

Helps the muscles look fuller and vascular, through vasodilation.

Vitamin B6 (pyridoxine)

Aids protein digestion, your muscle building diet will have a higher intake of protein than normal diets, therefore a larger amount of B6 is needed.

Vitamin B12 (Cobalamine)

Has an effect on the growth of muscles, also aids co-ordination and communication between brain and muscle.

Vitamin C

You could probably write a book about the benefits of vitamin C, but I`ll be brief and just list the main advantages;- production of hormonal steroids, improves iron absorption, aids formation of collagen, anti-oxidant to rid body of free radicals, and , as we all know , it is a good anti viral – protecting against colds and flu.

Vitamin D

Good for calcium absorption – for strong bones and joints. Good for phospherous absorption – improves energy levels.

Vitamin E

As antioxidants go, this is probably the most powerful, it`s the Royal Flush………literally. It flushes out the body`s natural waste products.

From this, we can see that vitamins are essential in your muscle building diet. They are needed to replete those burned-up by intense work-outs. They are also essential to aid digestion in a high calorie, bodybuilding diet.

I hope you enjoyed this

I hope you found this article interesting and informative. Get more articles and info about tinyurl.com/pumpiron8”>muscle building foods. You can also visit tinyurl.com/pumpiron”>The Natural Body Building Experience for nutritional information, weight gain systems and fat loss programs.

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