Do you know the correct chest exercises to get the results you want.
The chest rollout
Do you know the chest exercises that Build powerful strong pectoral muscles? Do you want to possess chest strength that is almost unbelievable? Do you want to look lean and mean with a chest so ripped it shows every sinew and muscle fiber? Do you want to loose a little weight and get back some of your old fitness?
So forget about bench-presses and peck-deck machines because nothing works faster or gives better results than working with your own body with exercises such as the one arm press up. The reason is simply because your body is designed to protect you from damage and injury at all times. Therefore, when you use your own body as the resistance for your chest exercise program, your body will quickly adapt by burning fat and building muscle so the exercise becomes easier and less likely to hurt or injure you. So if you want the best results bodyweight chest exercises will give you them
If you doubt what I am saying think about thisThere is a reason why most marathon runners’ look like little more than skin and bone and yet sprinters are bursting with muscles and power.The reason? You don’t need big muscles to run marathons; in fact the weight of big muscles makes the job harder. But you do need big powerful muscles to sprint fast which is why a sprinters body provides them. The result Their bodies have done what the human body is brilliant at, they have adapted to make the job easier and reduce the risk of damage or injury. This is why if you use bodyweight exercises such as the advanced wall press up to provide the resistance your body will adapt far quicker than with other methods. So what ever your training goal, bodyweight chest exercises have the answer and the best news of all is you will be using the safest, most natural way to train that there is i.e. your own body. But before we talk about chest exercises let’s first face some realities. There is a lot of crap spouted by some companies in the fitness industry which promise you that this exercise or that one will produce miracle results and give you the body that you are want and deserve. These companies don’t however mention the two most important factors which are.
Fact 2 – The nasty one, the one some fitness companies don’t tell you. Having the correct diet is at least 70% of the success or failure of your training goals. It might be a disappointment to some of us but I am afraid it’s true. If you don’t follow the right diet for what you want to achieve you will struggle to fulfill your potential.
For those of you that have decided to build your new body with weight training check out Strength Training Endeavors - which is a comprehensive site that educates you about functional strength training, optimal sports fitness nutrition, natural muscle-building, personal fitness training, healthy weight loss, and most importantly, helping you listen to your own body's strength and fitness needs.
The rules of a correct diet are simple, they are the followingIf you want to a build big powerful body you need to consume more calories and protein than your body needs. Combine this extra nutrition with the right exercises and the end result is a more powerful muscular body. However, if you don’t follow the diet needed to build muscle no exercise in the world is going to turn you into the new Arnie.
If you want to look lean and mean, then you need to provide your body with the protein it needs to keep your muscle but at the same times slightly reduce the amount of calories your body needs so it will burn fat to provide energy. When combined with the right chest exercises you will have pectoral muscles that will show every part of the muscle, sinew and fiber. If you want to loose weight off your chest with bodyweight exercises you can. The bad news is you cannot spot reduce fat lose. This basically means that to loose fat from your chest you have to lose fat from your whole body. To do this you need to feed your body less calories than it needs to maintain your current weight so it will burn fat for energy. Do this gradually and at the same time combine it with the right chest exercises and the result will be you will loose weight from your whole body and end up with a chest to be proud of. Ok so now we’ve got the importance of diet out of the way let’s look at how to build the chest you want.The sets and reps required for different resultsTo build a big powerful chest You need to do chest exercises of sets of between 8-12 reps. Regardless of the resistance used i.e. weights, machines or bodyweight exercises if the resistance is heavy enough to make the set taxing and intense then you will build muscle pure and simple.
To get a toned chest If you want to build a toned chest that has little fat and shows every sinew and fiber of muscle then you need to do sets of 12 - 16 reps and cut down your rest time between sets from one minute to no more than 30 seconds. Again with the correct diet it’s guaranteed to work. To lose fat off your chest If weight loss is what you desire then go for chest exercises of 8-12 reps on one work out and 12-16 on the next. The reason you alternate your training like this is because the higher rep workouts will burn fat and the lower rep workouts will build muscle. It is important to build muscle even when you want to loose fat because muscle burns calories even when you are doing nothing. Combine this program with the reduced calorie diet and you are on to a winner
Take press ups for example Suppose you can do 12 press ups in good form with no problem. To carry on building muscle you now need to make the chest exercise harder by one of the following ways.
You can place your feet on a chair whilst still doing the normal press up. The elevated position makes the exercise instantly harder. Once you have mastered this, you can place your hands on to some blocks about 8 inches deep to get a fuller stretch on each press up. When you find even this is easy try doing your press ups with your hands on two basketballs the effort required to keep your body stable will again make the chest exercise far more difficult. When even this seems easy you are now in a position to try your first one handed press up. Theses are much harder than two handed press ups so be ready for a shock and don’t be to disappointed if you struggle at first The main concern is to make sure you do them in the correct form and don’t tilt your shoulder to make it easier. This is a habit some people get into but as with all exercise it pays in the long run to do them properly. Ok once you can do 8-16 reps of one handed press ups you now need to make the exercises harder still. You can now try doing one handed press ups on a basket ball. Then you can progress to doing one handed press ups using only one finger and thumb not only is this an extremely hard thing to do, but it looks very impressive for times when you want to show of.
For example Most fit young lads can do 10 pull ups no problem, but only one in every 100,000 can do a pull up with one hand. Most fit young lads can hold a handstand position against a wall for 30 seconds But very few could do 20 proper handstand press ups. So the message is, when you can do what’s required make the chest exercises harder.
Next use your common sense The best way to start is to do the basic exercises the fist time you train. If you find them very easy – great – just go up a level the next time you work out. You can keep doing this until you find the level that is right for you. The right level for the young and motivated is One that pushes you but you can do safely. After a short space of time you will be ready for the next level and build up so that your training program allways pushes you. Remember the secret for training is the same as many things in life
Dedication
Perseverance and
Persistence
One, they are far safer than using weights or machines. You are after all doing the most natural thing in the world using your own body. Two, bodyweight chest exercises are far more practical in real life - I have never seen anyone need to bench-press in an emergency but I have seen someone need to pull themselves up to a high window to rescue a child. Three, bodyweight chest exercises compliment your sport far better than weights or machines ever can. If you doubt it then think about this. Who do you think could pull, press, leap and sidestep their own body the best? The power lifter who has spent years lifting heavy weights but never uses his body for much else or the gymnast who has spent years using there own bodyweight to build amazing strength, agility, and a power to weight ratio that is awe inspiring.
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