Chest Workouts - Chest Exercises that get real results, period

Why Chest Workouts

Chest exercises target one of the largest muscle groups in the upper body. These muscles are used in day to day activities that require a pushing motion. They are strong and can lift a lot of weight when required. The most weight you can lift for the upper body will most likely be a chest exercise. If you want big pecs try some extreme pec exercises or turbo boost your gains with partial reps. How much can you bench press seems to be the standard question. This is not about that, strength is relative anyway. Do you really care how much you are lifting if you have the best developed and most functional pecs? I think not. Actually no one cares, when you walk down the beach shirtless, do you think anyone cares how much you can bench? It is not like you can pull out a bench and some weights and start demonstrating. On the other hand if you have well developed pecs, people will take notice. !!Have you tried matrix training yet!!

When I say functional, I mean you will build muscle that is useful, it is strong! You feel and notice a difference in your sport and activities. It is not all for show, although you will want to show it off no doubt. The following chest exercises can give you a bigger, more defined, more attractive chest. Your shoulders and triceps get a workout in the process, resulting in major calories being burned and this in turn will reduce body fat. The benefits are endless. Don't start and stop your program at your chest or with any other muscle group, you need to train your whole body with More Muscle Building Workouts

A chest workout is often the starting place for the rest of the body. These workouts must be balanced with a back workout for best results.
Remember chest workouts will work triceps and shoulders as well. Back workouts will work your shoulders and biceps as well. If you are looking for workouts for women go here

Before we begin, I will answer some common questions
What is the best.......

1.Duration of workout
2.Rep range
3.Tempo (speed of the movement)
4.Number of sets
5.Rest Periods
6.Overtraining

Duration of workout

You workouts should be short and intense, if you are training mostly for strength, 20-30 mins total. If you want size and strength 40-60 mins total. For a good combination we will be aiming for 45 minutes, that is for the total workout, chest and back. When I say intensity I am not talking about volume, volume is total number of sets x reps, intensity is making sure every rep is done with strict form and total effort. Studies have been conducted to see at what time testosterone levels dropped in weight training workouts. It was on average at 42 minutes. At this point the muscle building hormones were dropping and the muscle wasting hormone (cortisol) starts increasing. For this reason keep your workouts short, but make them count

Rep Range
For a good combination of strength and size, reps will be between 4-12. Depending on your goals, if it's pure size then 8-12 range is mostly beneficial, but there are no hard and fast rules, see how your body responds.

Tempo
Slow and controlled, there are numerous tempos, but I will give you only two that I think are needed at this stage, whatever speed you use to go up, halve it on the way down. So these chest workouts will be either a)2 seconds up and 4 seconds down. Or 1 second in each direction.

Number of Sets
Now you need to change your thinking, less is more. Do not think of too many sets or you will be over training. You may see routines in magazines with set after set, but if you are going to follow that, you need to follow their whole program which will be well supplemented by anabolic steroids. I do not endorse or recommend that, it is not necessary or safe. Total is 15-20 sets in total for the workout, includes chest and back.

Rest Periods
The lower the reps, the longer you will need for recovery, the higher the reps, the shorter the rest can be. We will use anywhere, from 2 minutes, 1 minute and no rest between sets. Short recovery between sets will release more of the muscle building hormone Growth Hormone (HGH).

These chest exercises can be done at the gym if you have a membership, or if you prefer they can be done at home. You will need a bench that inclines and some dumbbells and a barbell as a minimum. You will see cable crossovers as an exercise (your gym or bigger home gyms may have this option). I highly recommend you buy these a soon as you can.

Always use good form, i.e. correct technique, do not rush or bounce the movements, make sure they are smooth and controlled. I cannot emphasize this enough, it astounds me how many people (ok mostly men), will try and lift as much weight as possible, with poor technique, risking injury and compromising results. Leave your ego elsewhere, it is critical you perform the exercises correctly. I will describe the chest exercises in detail and will point out the area of the chest it targets the most on the following page

Bench Press Tips

Ready for the workout? for best results make sure to familiarise yourself with the nutrition and supplementation information I have provided. chest-workouts

Don't forget to balance your chest workouts with back exercises

Do you have a great, new or even unusual chest routine? Share it! Let us know how it is going.
It can be a weight training, bodyweight exercise, swiss ball or any other chest exercise

Click below to see contributions from other visitors to this page...

One handed push ups with claps 
Ok, I have mastered one handed push ups, but now I am adding a clap in between, it is hard, but I am working on it. Try it!

chest training  Not rated yet
I mostly rely on both barbel and dumbel presses where I use flat, incline and decline benches.
I train for the same twice every week that is on monday ...