Most new bodybuilders use a split routine in the gym – chest and biceps. That’s it! Over time, as they learn about the importance of full body development, other body parts begin coming into play. Triceps are often overlooked during early training, as most new bodybuilders just consider the arm muscle to be the biceps. However, as we pick up steam and triceps receive more attention, we look for ways to better maximize our triceps training. Here are a few tips for doing so. Warm up – minimally It’s important to use a few sets of light triceps pressdowns to help draw some blood into the upper arms to prepare for the workout at hand – but it’s also important not to go overboard and end up losing some triceps structural integrity by spending 15 minutes stretching and ...

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How has your chest training been lately? Are you making the best gains of your life, or are you just chugging along, trying to keep up with the others around you? If you haven’t been adding 5 pounds per month to your major compound chest movements, then you’re essentially treading water, spinning your wheels, and wasting your time. Here are some tips that you can employ to bump up your chest training productivity. Start with wide flyes Begin each workout with 2 to 4 sets of slow-motion, wide dumbbell flyes with a lot of depth. You’ll wake up a lot of muscle fibers than lie dormant during your standard workouts. This may limit your ability to hit maximum poundage immediately following these sets, but your chest/shoulder tie-ins will grow much stronger, which will benefit strength gains more ...

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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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Most bodybuilders enter the gym and tackle large, compound movements. After working through their 6 or 8 or 10 sets, they move on to isolation exercises, targeting the back, chest, legs, shoulders and arms. Perhaps at the very tail end of a routine, they’ll add a few sets for abdominals or forearms. They believe they’ve achieved a complete, full-body workout and covered all their bases required to build a complete physique. However there is one muscle group, which is evident in every front and side pose in bodybuilding, which they overlook, much of the time: The serratus. The serratus is a set of muscles, which connects the lats, pectorals, intercostals, and external obliques. This small muscle group resembles a set of fingers, and is truly the union point for the back and front sides of a ...

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There has been a significant improvement in the training regimen of most bodybuilders due to the availability of information. When you are training the chest muscles you need to use four simple techniques which are guaranteed to ensure your success. These four techniques have been used by many bodybuilders because they are the ones which yield great results when it comes to developing the chest muscles. 1. Push Ups This is the simplest technique for exercising the chest muscles. Almost anyone can perform sit ups and you do not have to be a guru to do them. The other advantage about this method is that you do not need any special equipment so that you are able to do them. The chest muscles are very unique because they are connected to various other muscles. The procedure for performing push ups is to first ...

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“How much ya bench?” The question has been asked a million times in a million gyms. Perhaps the first exercise most bodybuilders utilize when entering the gym – and the measurement stick for gym prowess - is the bench press. Because of this, many trainers spend a disproportionate amount of gym time bench pressing, and not enough time on other chest movements. As a result, their chests become disproportionately built; thick in the middle, of course, but lacking in the upper and outer areas. This leads to a bunched-up look in the chest area on the bodybuilding stage. The solution, as with most things, is intelligent training. Selection of exercises and techniques to focus on different areas of the pectorals can solve this problem. Keep The Bench Press First off, don’t stop benching. The bench ...

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For many bodybuilders, a set of thick pectoral muscles comes fast and easy. They do their bench presses and dumbbell presses, and within a few years they have a very solid foundation, an epicenter for the eyes to land when examining any front pose. They show up at the gym, run through 3 or 4 sets of benching exercises, and call it a day, and they show up on the bodybuilding stage with those shelf-like pecs we all dream of possessing. For others, a well-developed chest takes a not only great deal of time and effort to build the muscle, but a few key processes. Isolating the correct areas using the correct focus is the key to a balanced, complete set of pectoral muscles. Focus On The Upper Chest In the majority of cases of bodybuilders with underdeveloped pectorals, the problem ...

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Anyone who has spent a few years in the gym can probably show some pectoral development. However, to earn that massive set of Arnold-like pecs, you have to go further, train harder and stay more focused than the rest. Here are six key steps to developing a successful pec strategy. 1. Stay Focused Some guys train hard and disciplined, but decide to take a month or two off during summer. Then they come back to the gym and realize they’ve lost their gains, so they train their asses off again, until that Christmas party and the new girlfriend derails them for another couple of months. Then they come back, realize they’re back to square one and they’re off for another cycle of training and subsequent breaks. That won’t cut it. Consistency is a requirement for bodybuilding success, and pec training certainly is no exception. ...

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Q:  What can I do about disproportionate muscle growth between the different sides of my body? For instance, my right pecs, biceps and shoulders are bigger than the left – it’s all out of balance. A: Disproportionate muscle growth is actually quite a common problem. More often than not it’s a result of incorrect form. It’s usually the right side of the body that is the more developed (probably because most people are right handed). Beginning bodybuilders can easily slip into the bad habit of allowing their stronger side to take a disproportionate amount of the weight when doing barbell and even machine exercises. The result, of course, is that the side doing the most amount of work gets the most development and, just like that, your body is out of proportion with itself. So, the first thing to do is to ...

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