It’s time to make a change. It’s time to throw away the system of pectoral training that you’ve been using, if only for a little while, and move to a new method of training your chest muscles. You’ve undoubtedly used the same movements for the past several years, and you probably have a decent chest today. You likely have spent a lot of time using heavy presses and flyes, and well as the occasional cable and frequent machine work. You know how to feel the pump as blood is drawn into the various fibers of the chest. What you may not know is that it takes a precise balance of deep and limited range movements which target both the inner and upper pectorals. Also, a workout should funnel down from free weights to machine use ...

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We all know how important it is to hit the chest muscles. Heck, most of us probably start our exercise weeks with chest on day one, right? For this reason, it is imperative for bodybuilders to ensure that these movements – always completed when you are at your freshest and strongest – do not become to easy for the very adaptable muscle groups. Pre-exhaust techniques ensure this! Here are a few exercise orders you can utilize to get the most from your chest days. Pushups followed by decline bench or dumbbell press The pushup doesn’t serve much as a bodybuilding purpose, but it is very beneficial for delivering a great deal of blood to the pectorals and wearing them out before the heavy metal arrives in the form of weights. Follow up your pushups with decline bench pressing, ...

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Decades ago, bodybuilders didn’t use the bench press as a chest movement. They used it as THE chest movement. Men such as Surge Nubret would complete up to 20 straight sets of bench press in a single workout. Instead of Monday being chest day, it would be considered Bench day. Obviously, today we know enough about human kinesiology to realize that a wide variety of movements is required to develop a thick and complete chest. However, when you look back at photos of bodybuilders from the 60s and 70s, you might notice something – their chests were as good as, or better, than the chests we see on many bodybuilders today! They used a limited variety of movements, but they were able to develop thick chests with that incredible upper shelf that rivals those we ...

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The body builder’s physique constitutes of two distinct sections namely: the frame and then the core. Core muscles in a body builder comprise of the general abdominal outlay, the back section and the chest. Muscles in the three sub-sections are very vital in creating and stabilizing a body structure and must be independently but simultaneously developed. To conceptualise the core of a body, we can think of it as the fulcrum column that links the upper torso to the lower torso. Very deliberate exercises like the ones exemplified below, will help enhance the core muscles. Enhancing the core is the very key to unlock all possibilities to a body builder, especially that of achieving a champion’s physique. In essence therefore, success in body building must entail a simultaneous development and maintenance of an excellent core-muscles system alongside the other three sections. Some ...

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