PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

       OTHER MUSCLES : SHOULDERS(ANTERIOR),TRICEPS

1.   Lie down on the floor in the face down position, your  chest and thighs are touching the floor.

2.   Keep your feet together and palms are on the floor, at shoulder width apart.

3.   Now, pull your torso up with the help of your arms and toes strength.

4.   Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

5.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

6.   Pull-up your upper body back to the starting position, as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø This exercise can also be performed with loading the heavy plates on your back.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

FLAT BENCH PRESS ( DUMBELL ) FOR CHEST

DUMBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on a flat bench, with dumbells resting on your thighs and palms are facing each other.

2.   Raise  the dumbells up, just on the shoulders and lie back on the bench.

3.    During the above movement rotate your wrists forward so that the palms of your hands are facing away from you.

4.   In this starting position, using maximum strength from your chest muscles, push the dumbells up your shoulders level as you exhale.

5.   Now your arms are perpendicular to the bench surface and must be fully extended and locked.

6.   Pause for a second in this position and feel the contraction in your chest muscles.

7.   Now slowly lower the dumbells down to the middle of chest, while inhaling.

8.   Repeat as many times as recommended.

 TIPS:

Ø This exercise can also be performed with the palms of the hands facing each other.

Ø Don't try to increase the pace which may lead to bounce the dumbells on your chest.

Ø Make a full control on the dumbells during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

TOP IMPRESSIVE PHYSIQUES

WORLD TOP IMPRESSIVE PHYSIQUES 

Serge Nubret

From the front, Serge Nubret had one of the most aesthetically pleasing physiques ever and his chest was a key factor in this assessment. The man who finished second in the 1973 Mr. Olympia lacked the pec thickness of others in our top, and yet his perfectly sculpted chest seemed to have been meticulously carved from  marble.

Franco Columbo

 Although Columbu stands only 5’5″, his pecs were not only stupendously thick, but, unlike others of his stature, they were also large from top to bottom and side to side, and they could have looked at home on 6’5″ Lou Ferrigno. Their most unique quality was the unparalleled cleft that segregated the upper region from the rest, as if the upper pecs were separate muscles (they’re not).

The two-time Mr. O (1976, ’81) attributes most of his size to barbell presses (flat and incline) and dips.

Ronnie Coleman

Two big reasons why Coleman will be trying for Sandow number nine on September 30 are his left and right pectorals. Throughout his reign atop the bodybuilding world, few challengers have been able to hang when he puffs up his pecs during side shots or when he induces a flurry of ridges by crunching out most-musculars.

Coleman goes as heavy as possible for 10-12 reps per set, and he built his chest primarily with barbell and dumbbell presses.

Markus Ruhl

The antithesis to Nubret is Germany’s Ruhl, for there’s nothing artful about Ruhl’s physique. It’s scary big and never more so than when he’s crushing most-musculars and his pecs are redolent of planets colliding.

Ruhl, who has won two IFBB pro shows, relies primarily on machine presses in his current chest training.

JAY CUTLER

While Jay Cutler has the most dominant physique on the planet in today's times, it does not go without saying that a large part of that is because of mass rather than an aesthetically pleasing physique. "The gift", on the other hand, has a near-perfect structure of huge delts, big arms, a tiny waist, and a chiseled midsection.

  

PHILL HEATH

The former D1 Basketball player has transferred his hard work and self-discipline into the sport of bodybuilding and has received plenty of accolades. In his rookie debut at the Olympia, he finished an impressive top 3 finish. If not for a stomach virus within 24 hours of the 2009 Olympia, Heath might have won it for coming in with such great conditioning and detail. Looking to rebound off of a 2010 second place finish at the incumbent-heavy Olympia, Heath is looking to take the reign from Jay Cutler to be the next multi-year winner.

Dexter Jackson

 Finally got his taste at history winning the Olympia in 2008 after finishing in the top 4 for years on end. Nicknamed "The Blade" for his razor sharp cuts, Dexter Jackson has the deepest set of abs in bodybuilding. He is the most conditioned athlete of all time in this sport, always coming in with razor sharp cuts.

Flex Wheeler

The biggest snub of all time, Kenneth "Flex" Wheeler racked up an amazing 17 professional titles yet he never won the Sandow, placing just behind the Olympia champs a total of three times. Knowledgeable bodybuilding fans consider Flex to be the best of the best not only for aesthetic purposes, but also the best there ever was. If you lined up all the pro bodybuilders from all the different eras and put them all in one room, you would be very hard pressed to not pick Flex as having the greatest body. He was everything bodybuilding represented: size and detail with very few weaknesses.

ARNOLD

Here are a multitude of ways to assess Schwarzenegger California governor, superstar actor, business magnate and seven-time Mr. O but in evaluating his chest in the first half of the ’70s, his pecs were thick, broad and proportionately developed from top to bottom.

He favored relatively high volume, low to moderate reps and free-weight basics.

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WORLD’S STRONGEST MAN WINNERS

KNOW WHY YOUR MUSCLES STOPPED GROWING ?

7 BIG REASONS FOR YOUR STOPPED MUSCLES GROWTH

1. HARD TRAINING BUT INSUFFICEINT REST

Gym training is just a way to break down your muscle fiber, while utilizing your calories for growth. But the growth process will only take place , if that broken  muscles get sufficient amount of rest. The rest is required for their proper recovery and growth. Insufficient rest leads to decrease or stop down the rate of muscles growth process. Your workout schedule must be prepared in such a manner that it has a rest period of 72 hours in between the workout of same part of body again. So train individual muscle once or at most twice a week for fast and best results.

2. EXCESS CONSUMPTION OF ALCOHOLIC BEVERAGES

Yes, this is a big myth that beer and all other alcohol sources are bad for health. But the fact is that the excess consumption of soft drinks and alcoholic beverages lead to break down and reduction of muscle mass, which simply results into no muscle growth. It is being observed that many of the soft/hard drinks have the characteristics of muscle catabolism and other muscle destruction processes.

3. FOLLOWING THE SAME WORKOUT ROUTINE

Friends, most of the beginners do the common mistake of following the same workout routine (as they become habitual of that routine and found it easy to do) for many months, which simply results into reduction of the little muscle mass they have with them. The main reason for that is, muscles being adapted with same exercises. Friends, you must change and add up new exercises in your workout routine after every single month or at most 2 months.

4. TRAINING WITH SAME LIGHT WEIGHTS

Friends, this is the simple concept you must familiar with, if you are going to use the same weights for many days or even if you work out with light weights ( without any progressive increase in the weight quantity or number of reps) then please forget to demand any increase in your muscles size. Friends if you want to increase your muscle growth try to lift as heavy as you can do, without compromising with the standard exercise form. But if you find it difficult to increase the load, simply increase the number of reps (both are beneficial).

5. INSUFFICIENT PROTEIN INTAKE

As we know that protein is the building block of our muscles. Insufficient amount of protein always lead to insufficient results in muscle growth.

Ø An average body weight male requires 56 grams of protein per day.

Ø An average body weight female requires 46 grams of protein per day.

            The above data shows the protein intake for normal male/female. But if you use to train your Body 5-6 days a week, then your requirements are beyond above mentioned figures.

NOTE : TO MAKE IT QUITE SIMPLE FOR WORKOUT TRAINERS, just take 1 gram of protein per pound of your body weight equivalent. Any inadequacy in the protein intake quantity results into slow or no results at all.

Friends, now the question arises, what kind of sources are good to fulfill one’s protein needs ?

Ø You should prefer to fulfill your protein needs from natural sources,  for example.

v Egg white

v Dairy products e.g. cheese, milk, curd etc.

v Chicken

v Meat

v Green beans e.g. soya beans

v Dry fruits e.g. Walnuts, almonds etc.

v Fish

But if you find that, your protein requirements are still insufficient, then try the different protein supplements available in market.

WARNING: Avoid taking steroids or supplements having steroidal content.

6. OVERTRAINING

Gym workout is always found beneficial. Friends, most of the Gym-beginners are misguided about the fact that over training leads to slow or no recovery of muscles being ruptured and they keep on doing same mistake every day by extending their workout beyond the time limits.

Simple key to success is here unleashed according to which  “JUST MAKE YOUR WORKOUT INTENSIVE AND  NEVER EXTEND IT BEYOND 45 MINUTES”.

REASON :  This is scientifically being proved, that after  40 to 45 minutes of intensive workout ,our body produces  such  hormones which are responsible for  destruction/damage of muscle fiber and lead to SLOW  RESULTS.

7. INSUFFICIENT SLEEP

Sleep is the best way of healing whether physical or mental.it is often said “ A SOUND SLEEP IS THE KEY  FOR GOOD HEALTH”.

For best muscle growth, sleep about 8 to 10 hours a day. Ideally, 8 hours at night and 1-2 hours after lunch or after coming back to home from work.

It is well known fact, that after a deep sound sleep of 3-4 hours, pituitary gland starts producing growth hormones. These growth hormones are responsible for mental healing as well as muscle growth.

so if you want to extract maximum results from your hard core and intensive workout in the gym, this is  THE TIME TO RIPE THE FRUIT AS MUCH AS YOU CAN.

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